Pace Calculator

Calculate your running or cycling pace from distance and time. Convert between pace per km and pace per mile. Get speed conversions and race time predictions for common distances.

Calculator

Enter your distance and time (or pace), then click Calculate to see your pace, speed, and race time predictions for common distances.

Complete User Guide

What is Running Pace?

Running pace is the time it takes to cover a specific distance, typically expressed as minutes per kilometer (min/km) or minutes per mile (min/mi). It's a fundamental metric for runners to track performance, plan training, and predict race times.

Pace = Time ÷ Distance

For example, if you run 5 kilometers in 30 minutes, your pace is 6 minutes per kilometer (30 ÷ 5 = 6 min/km).

Pace Categories

Elite: < 3:30 min/km

World-class performance. Professional and elite competitive runners.

Advanced: 3:30-4:00 min/km

Excellent performance. Highly trained runners with years of experience.

Intermediate: 4:00-5:00 min/km

Good fitness level. Regular runners with consistent training.

Recreational: 5:00-6:00 min/km

Healthy activity level. Casual runners maintaining fitness.

Beginner: 6:00-7:00 min/km

Building fitness. New runners or those returning to running.

Walking: > 7:00 min/km

Walking pace. Great for health, recovery, and active rest.

How to Use This Calculator

  1. Select calculation type: 'Pace from Time' or 'Time from Pace'
  2. Choose your distance unit (kilometers or miles)
  3. Enter your distance and time (or pace)
  4. Click 'Calculate' to see your results
  5. Review your pace, speed, and race time predictions
  6. Use the charts to visualize your performance

Understanding Your Results

Pace per Kilometer/Mile

The time it takes to run one kilometer or one mile. Lower numbers mean faster pace. Displayed as minutes:seconds per unit distance.

Speed (km/h or mph)

Your average running speed. Calculated as distance divided by time. Useful for comparing with other activities like cycling or driving.

Race Time Predictions

Estimated finish times for common race distances (1km, 5km, 10km, half marathon, marathon) based on your current pace. Useful for goal setting and race planning.

Training Tips

Consistent Training

Regular running improves pace over time. Aim for 3-4 runs per week with gradual distance increases.

Interval Training

Incorporate speed work (intervals, tempo runs) to improve pace. Mix fast and slow runs for balanced training.

Recovery

Allow adequate rest between hard runs. Recovery is essential for improvement and injury prevention.

Important Notes

  • Pace varies with terrain, weather, elevation, and fitness level. Use this calculator as a guide, not an absolute measure.
  • Race time predictions assume you can maintain the same pace for longer distances, which may not always be realistic. Adjust expectations based on your training.
  • For accurate pace tracking, use GPS watches, running apps, or measured courses. Manual calculations are estimates.
  • Always listen to your body. If you experience pain or excessive fatigue, rest and consult with healthcare professionals.

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