Three calculators in one
Solve for pace, finish time or distance from the same panel. Switching modes keeps the numbers you already typed, so you can test a target and its consequences in seconds.
Pace Calculator
Work out your running pace, finish time or distance in one place — then get the full split table, equivalent race times and treadmill speed for the effort you just entered. No sign-up, no ads in the way, works offline once loaded.
Km and miles together
Even and negative splits
Race time predictor
Copy results in one tap
Time
hours
min
sec
Pace
min
sec
unit
Your pace
5:00 / km
10 km in 50:00 — that is 8:03 per mile.
- Pace / km
- 5:00
- Pace / mile
- 8:03
- Speed km/h
- 12.00
- Speed mph
- 7.46
Split table
Target time to hit at every marker on race day.
| Split | Segment | Pace | Cumulative |
|---|
Equivalent race times
What the same fitness is worth at other distances, using Riegel’s formula.
| Race | Predicted time | Pace / km | Pace / mile |
|---|
Treadmill & lap times
The same effort translated to a treadmill dial and a running track.
| Measure | Value |
|---|
Why this one
A pace calculator that finishes the job
Most pace tools stop at a single number. This one gives you everything you would otherwise open three more tabs for.
Real split tables, not just an average
Every kilometre or mile is listed with its own target and a running total. Print it, write it on your arm, or copy it into your watch workout.
Negative split planning
Choose an even, negative or positive split and the table redistributes the pace while keeping your total time exactly the same. Almost no free tool does this.
Race time predictions built in
One 5K result tells you a realistic 10K, half marathon and marathon target. The predictions update live from whatever you last calculated.
Metric and imperial at once
Pace per kilometre, pace per mile, km/h and mph all show together, so you never have to convert anything by hand or reload the page in another unit.
Fast, private and ad-free
Everything runs in your browser with no libraries and no tracking of your training data. It loads in well under a second on mobile data and works with the screen dimmed at the start line.
How to use it
How to calculate running pace in four steps
Pace is simply time divided by distance. The calculator handles the unit conversions and the seconds arithmetic that make it annoying to do in your head.
Pick what you are solving for
Use Find my pace after a run, Find finish time when you have a goal pace in mind, and Find distance when you know how long you ran and how hard.
Enter the distance
Type it or tap a preset. Choose kilometres, miles or metres — a 400 m track rep and a marathon are handled by the same field.
Add the time or the pace
Hours, minutes and seconds have their own boxes so there is no format to guess. Pace can be entered per kilometre or per mile, whichever your watch shows.
Read the splits and plan the race
Open the split table for your checkpoint times, switch to a negative split if you tend to start too fast, then check the equivalent race times to set your next goal.
Reference
Running pace chart: km, miles and finish times
A quick lookup for common training paces. Find the pace you can hold, then read across for the finish time it produces at each race distance.
| Pace / km | Pace / mile | km/h | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|
| 3:30 | 5:38 | 17.1 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 4:00 | 6:26 | 15.0 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 7:15 | 13.3 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 8:03 | 12.0 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 | 8:51 | 10.9 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 10.0 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 10:28 | 9.2 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 11:16 | 8.6 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30 | 12:04 | 8.0 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00 | 12:52 | 7.5 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Benefits
Why knowing your pace changes how you train
Pace is the one number that connects effort, distance and time. Once you can predict it, almost every training decision gets easier.
You stop starting too fastGoing out 15 seconds per kilometre quicker than goal pace feels effortless in the first mile and costs minutes in the last one. A printed split table is the cheapest insurance against that mistake.
Easy runs stay genuinely easyMost runners train in a grey zone that is too quick to recover from and too slow to build speed. Knowing your race pace lets you set an easy pace that is deliberately, obviously slower.
Goals become realistic instead of hopefulAn equivalent-time prediction from a recent 5K is a far better guide than a number you picked because it sounded round. It also shows when a goal needs another training block rather than another race.
Treadmill sessions finally match outdoor onesConverting pace into a km/h or mph dial setting means a tempo run indoors is the same workout as the one you planned outside, instead of a guess at speed 10.
Progress becomes visibleBody weight and mileage are noisy signals. Pace at a fixed effort is not. Recalculating the same benchmark run every few weeks shows fitness moving even when nothing else does.
FAQ
Pace calculator questions, answered
The things runners actually ask before a first race — and the arithmetic behind the answers.
How do I calculate my running pace?
Divide your total time by the distance covered. Convert the time to seconds first, divide by the number of kilometres or miles, then turn the answer back into minutes and seconds. A 10 km run in 50 minutes is 3,000 seconds divided by 10, which is 300 seconds, or 5:00 per kilometre. The calculator above does the conversion in both units at once.
What is a good running pace for a beginner?
Most new runners settle somewhere between 7:00 and 9:00 per kilometre, roughly 11:15 to 14:30 per mile, and that is entirely normal. A better test than the clock is whether you can speak a full sentence while running. If you cannot, you are training too hard for an easy run regardless of what the pace says.
How do I convert pace per kilometre to pace per mile?
Multiply your pace per kilometre by 1.609344. A 5:00 per kilometre pace becomes 482.8 seconds per mile, which is 8:03 per mile. To go the other way, divide the pace per mile by 1.609344. Both figures are shown together in the results so you never have to do this by hand.
What is a negative split and should I run one?
A negative split means running the second half of a race faster than the first. It is how most distance records are set, because starting slightly conservatively protects you from the late-race fade that costs far more time than the seconds you gave away early. Select a 2 percent negative split in the split table and the calculator redistributes every marker while keeping your goal finish time unchanged.
How accurate are the equivalent race time predictions?
They use Riegel’s formula, which raises the distance ratio to the power of 1.06, and they are reliable within roughly two to three percent when the two distances are close and you are trained for both. Predicting a marathon from a 5K stretches the model well past its comfort zone, because the marathon is limited by endurance and fuelling rather than by speed.
What pace do I need for a sub-2-hour half marathon?
You need to average about 5:41 per kilometre, or 9:09 per mile, across 21.0975 km. That works out to 28:26 at 5 km, 56:53 at 10 km and 1:29:53 at the 15.8 km mark. Set the distance to Half marathon and the finish time to 1:59:59 in the calculator to generate the full split sheet.
How do I convert running pace to treadmill speed?
Divide 3,600 by your pace in seconds per kilometre to get km/h, or divide 60 by your pace in minutes per mile to get mph. A 5:00 per kilometre pace is 12.0 km/h or 7.5 mph. Many runners add a 1 percent incline to offset the lack of wind resistance indoors, which makes the effort closer to running the same speed outside.
What is the difference between pace and speed?
They describe the same thing inverted. Pace is time per unit of distance, such as 5:00 per kilometre, and a smaller number is faster. Speed is distance per unit of time, such as 12 km/h, and a larger number is faster. Runners and race clocks use pace; treadmills, bikes and cars use speed.
Does the calculator work for walking and cycling?
Yes. The mathematics is identical for any steady effort, so it works for walking, hiking, rowing and cycling. Only the equivalent race time predictions are running-specific, since Riegel’s exponent was fitted to running performances.
Know your number before the gun goes off
Enter your distance and target time, take the split table with you, and run the race you actually trained for instead of the one your first kilometre talks you into.
Related calculators
Distances follow World Athletics standards: the half marathon is 21.0975 km and the marathon is 42.195 km. One mile is 1,609.344 metres. Equivalent race times use Riegel’s endurance formula with an exponent of 1.06 and are estimates, not guarantees. This tool is for training and planning; it is not medical advice, and anyone returning from injury or illness should talk to a clinician before setting a target.