Key Takeaways
- Pace is time divided by distance. A 10 km run in 50:00 is 5:00 per km, or 8:03 per mile.
- Speed in km/h is 60 divided by the pace in minutes per km. 5:00 per km is 12 km/h, and 5:30 per km is 10.91 km/h, because 5:30 means 5.5 minutes.
- One mile is exactly 1,609.344 m[1]. A marathon is 42.195 km[2] and a half marathon is 21.0975 km[3].
- Every finish time here assumes one steady pace from start to finish. A real run varies along the way, so use the numbers as an average.
How the Calculator Works
Use the Calculate tab when you know two of pace, time and distance and want the third. It also lists finish times for common race distances and a split for each kilometre or mile, in whichever unit you chose.
Use the Convert and chart tab when you only need to switch a pace between min/km, min/mile, km/h and mph, for example to match a treadmill display to your watch.
The Running Pace Formula
There is one relationship, and the three modes are the same sum turned around.
| To find | Formula | Example |
|---|---|---|
| Pace | Time ÷ distance | 50:00 ÷ 10 km = 5:00 per km |
| Time | Pace × distance | 5:30 per km × 10 km = 55:00 |
| Distance | Time ÷ pace | 50:00 ÷ 5:00 per km = 10 km |
| Pace per mile | Pace per km × 1.609344 | 5:00 per km = 8:03 per mile |
The pace formula in each direction, with a worked example.
NIST marks the mile factor as exact, not rounded[1]. The tool uses 1,609.344 m per mile as given.
The 5:30 trap
Pace to Speed, and Back
Speed and pace are two ways to say the same thing. Pace is time per distance, and speed is distance per time.
- Speed in km/h = 60 ÷ pace in minutes per km. At 6:00 per km that is 10 km/h.
- Speed in mph = speed in km/h ÷ 1.609344. The same 10 km/h is 6.21 mph[1].
- Speed in m/s = speed in km/h ÷ 3.6. The same 10 km/h is 2.78 m/s.
- Pace per mile in minutes = 60 ÷ speed in mph. A 10:00 mile is 6 mph, and as a km pace it is 6:13 per km.
| km/h | Min/km | Min/mile | mph |
|---|---|---|---|
| 8 | 7:30 | 12:04 | 4.97 |
| 9 | 6:40 | 10:44 | 5.59 |
| 10 | 6:00 | 9:39 | 6.21 |
| 11 | 5:27 | 8:47 | 6.84 |
| 12 | 5:00 | 8:03 | 7.46 |
| 13 | 4:37 | 7:26 | 8.08 |
| 14 | 4:17 | 6:54 | 8.70 |
| 15 | 4:00 | 6:26 | 9.32 |
| 16 | 3:45 | 6:02 | 9.94 |
Common treadmill and running speeds with the matching pace.
If your treadmill shows speed and your watch shows pace, this table converts between them. For a treadmill session, see the treadmill pace calculator.
Pace Chart: 5K to Marathon
Each row holds the pace for the whole distance. The 5K, 10K, half marathon and marathon use 5 km, 10 km, 21.0975 km[3] and 42.195 km[2].
| Min/km | Min/mile | km/h | mph | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|---|
| 3:30 | 5:38 | 17.1 | 10.7 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:45 | 6:02 | 16.0 | 9.9 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 4:00 | 6:26 | 15.0 | 9.3 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:15 | 6:50 | 14.1 | 8.8 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:30 | 7:15 | 13.3 | 8.3 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:45 | 7:39 | 12.6 | 7.8 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 5:00 | 8:03 | 12.0 | 7.5 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:15 | 8:27 | 11.4 | 7.1 | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:30 | 8:51 | 10.9 | 6.8 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:45 | 9:15 | 10.4 | 6.5 | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 6:00 | 9:39 | 10.0 | 6.2 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:15 | 10:04 | 9.6 | 6.0 | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:30 | 10:28 | 9.2 | 5.7 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:45 | 10:52 | 8.9 | 5.5 | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 7:00 | 11:16 | 8.6 | 5.3 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:15 | 11:40 | 8.3 | 5.1 | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:30 | 12:04 | 8.0 | 5.0 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:45 | 12:28 | 7.7 | 4.8 | 38:45 | 1:17:30 | 2:43:30 | 5:27:01 |
| 8:00 | 12:52 | 7.5 | 4.7 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
| 8:15 | 13:17 | 7.3 | 4.5 | 41:15 | 1:22:30 | 2:54:03 | 5:48:07 |
| 8:30 | 13:41 | 7.1 | 4.4 | 42:30 | 1:25:00 | 2:59:20 | 5:58:39 |
| 8:45 | 14:05 | 6.9 | 4.3 | 43:45 | 1:27:30 | 3:04:36 | 6:09:12 |
| 9:00 | 14:29 | 6.7 | 4.1 | 45:00 | 1:30:00 | 3:09:53 | 6:19:45 |
Pace, speed and finish times for each pace from 3:30 to 9:00 per km, rounded to the nearest second.
To plan a race with a faster or slower second half, use the running split calculator. For a marathon target, the marathon pace calculator goes into more detail.
Even Pace and Other Limits
- The tool assumes one steady pace. It does not model hills, wind, heat, fatigue or a slower finish, so a real result can sit above or below the table.
- Pace is an average over the time you enter. If you stopped at lights or for a drink, decide whether to enter moving time or total elapsed time, and use the same one each run.
- Distance comes from what you type. If the distance matters, check it against a measured course.
- The warning for a pace slower than 20:00 per km or faster than 2:00 per km is a prompt to check your units. Those limits are this tool's own, not published ones.
- Pace is not a fitness test. It says how fast you ran, not how hard it was. For equivalent race times from one result, see the running performance calculator. To estimate calories, use the jogging calorie calculator.
Frequently Asked Questions
Sources & References
- NIST Guide to the SI, Appendix B.8: Factors for Units Listed Alphabetically. National Institute of Standards and Technology. NIST Special Publication 811
- Marathon. World Athletics. World Athletics, Disciplines: Road Running
- Half Marathon. World Athletics. World Athletics, Disciplines: Road Running
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Disclaimer: This calculator does arithmetic on the distance, time and pace you enter and assumes one steady pace. It does not measure your running, and real runs vary with terrain, weather and fatigue. It is not coaching or medical advice.