Pace Calculator
Calculate your running pace, finish time, or distance. Get predicted race times for 5K through marathon distances.
Your Pace
min/km
Complete Guide to Running Pace
Pace vs. Speed
Pace is measured in minutes per distance unit (e.g., 5:30 /km), while speed is measured in distance per hour (e.g., 10.9 km/h). Runners prefer pace because it directly relates to effort level and is easier to track on a GPS watch. To convert: Pace (min/km) = 60 ÷ Speed (km/h).
Training Pace Zones
Easy / Recovery (Zone 1–2)
60–90 seconds slower than race pace. Conversational effort. 80% of your weekly mileage should be here.
Tempo / Threshold (Zone 3)
20–30 seconds slower than 10K race pace. "Comfortably hard." Sustainable for 20–40 minutes.
Interval / VO2 max (Zone 4)
Near 5K race pace. Hard effort in 3–5 minute intervals with rest between.
Sprint / Repetition (Zone 5)
Faster than 5K pace. 200m–800m sprints for speed and form development.
Race Pacing Strategy
The most common mistake in racing is starting too fast. Research shows even or negative splits (running the second half slightly faster) produce the best results. Start 10–15 seconds per km slower than your target pace for the first 2 km, settle into goal pace, and save your kick for the final kilometers.
Frequently Asked Questions
What is a good 5K pace for beginners?
A healthy beginner typically runs a 5K between 30–40 minutes (6:00–8:00 /km). Don't worry about pace when starting — focus on completing the distance first.
What pace do I need for a sub-2 hour half marathon?
You need a pace of 5:41 /km (9:09 /mi) or faster. This requires consistent training of 40–50 km per week for most runners.
How do I convert min/km to min/mi?
Multiply by 1.60934. A 5:00 /km pace = 8:03 /mi pace. Or use our calculator above for instant conversion.