What running pace is
Pace is how long it takes you to cover a set distance — minutes per kilometre or minutes per mile. It's the number runners live by, because it's easy to hold steady and easy to compare across runs of different lengths.
Speed (km/h or mph) is just pace turned inside out. A 5:00 /km pace is the same as 12 km/h; this calculator shows both so you can think in whichever feels natural.
Using the calculator
Enter the distance you ran and the time it took, and you'll instantly see your pace per kilometre, pace per mile and speed. You can use it two ways:
- Analyse a run — type in what you actually did to see the pace you held.
- Plan a race — type in the race distance and your goal finish time to find the pace you need to maintain.
Common race paces
| Finish time | 5K | 10K | Half marathon |
|---|---|---|---|
| Beginner | ~7:00 /km | ~7:00 /km | ~7:30 /km |
| Intermediate | ~5:30 /km | ~5:45 /km | ~6:00 /km |
| Advanced | ~4:00 /km | ~4:15 /km | ~4:30 /km |
Improving your pace
Most of your running should be easy and conversational; this builds the aerobic base that makes everything else faster. Add one session a week of intervals (short, fast repeats) and one tempo run (sustained, "comfortably hard") to lift your top-end speed. Consistency over months, not heroics in a single week, is what moves your pace.
Helpful tools
Track pace, distance and splits automatically on every run.
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Frequently asked questions
What's the difference between pace and speed?
Pace is time per distance (e.g. 5:00 per km); speed is distance per time (e.g. 12 km/h). They describe the same effort from opposite directions.
What's a good 5K pace?
It varies hugely by experience. Many recreational runners finish a 5K around 5:30–7:00 per km, while competitive runners go well under 4:00 per km.
How do I use this to hit a goal time?
Enter the race distance and your target finish time. The pace shown is what you need to average for the whole race.
Can I switch between km and miles?
Yes. Choose your distance unit in the calculator, and it shows pace per km, pace per mile and speed in both km/h and mph.