Running Pace Calculator
Enter a distance and a finish time to see your pace per kilometer and per mile, your average speed and the split time for every lap.
Distance and finish time
How running pace is calculated
Pace is the time it takes to cover one kilometer or one mile. The formula is simple: pace = finish time ÷ distance. For a 5 km run in 25:00, divide 25 minutes by 5 km to get 5:00 per kilometer. Because one mile is 1.609344 km, the same effort is 8:03 per mile.
Pace and speed are two ways to describe the same run. A pace of 5:00 per km equals a speed of 12 km/h. Runners usually train by pace because it is easier to hold on a watch; treadmill displays often show speed instead.
5K pace chart
A 5K is 5.0 kilometers or 3.1069 miles. Each row shows the average pace and speed required to finish in that time.
| 5K finish time | Pace per km | Pace per mile | Speed |
|---|---|---|---|
| 15:00 | 3:00 | 4:50 | 20.0 km/h |
| 17:30 | 3:30 | 5:38 | 17.1 km/h |
| 20:00 | 4:00 | 6:26 | 15.0 km/h |
| 22:30 | 4:30 | 7:15 | 13.3 km/h |
| 25:00 | 5:00 | 8:03 | 12.0 km/h |
| 27:30 | 5:30 | 8:51 | 10.9 km/h |
| 30:00 | 6:00 | 9:39 | 10.0 km/h |
| 32:30 | 6:30 | 10:28 | 9.2 km/h |
| 35:00 | 7:00 | 11:16 | 8.6 km/h |
| 40:00 | 8:00 | 12:52 | 7.5 km/h |
| 45:00 | 9:00 | 14:29 | 6.7 km/h |
To run a sub-25 5K you need to average 5:00 per km, not run one fast kilometer and slow down. The calculator above checks any distance, including a 3.1-mile course measured in miles.
5K split times
Even splits break a 5K into five equal kilometers. This table shows the elapsed time at each kilometer for common finish times.
| Finish | 1 km | 2 km | 3 km | 4 km | 5 km |
|---|---|---|---|---|---|
| 20:00 | 4:00 | 8:00 | 12:00 | 16:00 | 20:00 |
| 22:30 | 4:30 | 9:00 | 13:30 | 18:00 | 22:30 |
| 25:00 | 5:00 | 10:00 | 15:00 | 20:00 | 25:00 |
| 30:00 | 6:00 | 12:00 | 18:00 | 24:00 | 30:00 |
| 35:00 | 7:00 | 14:00 | 21:00 | 28:00 | 35:00 |
Even, positive and negative splits
An even split keeps the same pace from start to finish. A positive split is slower in the second half, which is common when you start too fast. A negative split is faster in the second half. Beginners usually get their best result by aiming for even splits and saving energy for the last kilometer. Use the split table as a target, then compare it with the laps from your watch.
Average 5K pace by finish time
There is no single average 5K time. Published averages change with the group measured, age, sex, course and weather, and a number from one dataset may say little about your own run. A more useful question is what pace a given finish time requires.
| Goal 5K time | Average pace per km | Average pace per mile |
|---|---|---|
| Sub-18:00 | 3:36 | 5:48 |
| Sub-20:00 | 4:00 | 6:26 |
| Sub-22:30 | 4:30 | 7:15 |
| Sub-25:00 | 5:00 | 8:03 |
| Sub-27:30 | 5:30 | 8:51 |
| Sub-30:00 | 6:00 | 9:39 |
| Sub-35:00 | 7:00 | 11:16 |
| Sub-40:00 | 8:00 | 12:52 |
These are arithmetic targets, not population averages. Pick a goal that fits your recent training, then use a race or a hard time trial to check it. If you also track calories, the BMR calculator estimates your daily energy use, and the BMI calculator gives context for weight and height. Browse more utility tools.
Half marathon and marathon pace chart
Official race distances are 5 km, 10 km, 21.0975 km for a half marathon and 42.195 km for a marathon. The pace you need for a target time on each distance:
| Race | Goal time | Pace per km | Pace per mile |
|---|---|---|---|
| 5K | 20:00 | 4:00 | 6:26 |
| 5K | 25:00 | 5:00 | 8:03 |
| 5K | 30:00 | 6:00 | 9:39 |
| 10K | 40:00 | 4:00 | 6:26 |
| 10K | 50:00 | 5:00 | 8:03 |
| 10K | 1:00:00 | 6:00 | 9:39 |
| Half marathon | 1:30:00 | 4:16 | 6:52 |
| Half marathon | 1:45:00 | 4:59 | 8:01 |
| Half marathon | 2:00:00 | 5:41 | 9:09 |
| Half marathon | 2:15:00 | 6:24 | 10:18 |
| Half marathon | 2:30:00 | 7:07 | 11:27 |
| Marathon | 3:00:00 | 4:16 | 6:52 |
| Marathon | 3:30:00 | 4:59 | 8:01 |
| Marathon | 4:00:00 | 5:41 | 9:09 |
| Marathon | 4:30:00 | 6:24 | 10:18 |
| Marathon | 5:00:00 | 7:07 | 11:27 |
A half marathon in 2:00 and a marathon in 4:00 need the same pace, 5:41 per km, because the marathon is almost exactly twice the half distance. Pace alone does not set the effort: the marathon is harder because you hold that pace for longer.
Treadmill speed to pace conversion
Many treadmills show speed in miles per hour instead of pace. The table converts common belt speeds to pace per kilometer and per mile. The calculation uses the exact factor 1 mile = 1.609344 km.
| Treadmill speed | Speed in km/h | Pace per km | Pace per mile |
|---|---|---|---|
| 5.0 mph | 8.05 km/h | 7:27 | 12:00 |
| 5.5 mph | 8.85 km/h | 6:47 | 10:55 |
| 6.0 mph | 9.66 km/h | 6:13 | 10:00 |
| 6.5 mph | 10.46 km/h | 5:44 | 9:14 |
| 7.0 mph | 11.27 km/h | 5:20 | 8:34 |
| 7.5 mph | 12.07 km/h | 4:58 | 8:00 |
| 8.0 mph | 12.87 km/h | 4:40 | 7:30 |
| 8.5 mph | 13.68 km/h | 4:23 | 7:04 |
| 9.0 mph | 14.48 km/h | 4:09 | 6:40 |
A treadmill belt can run slightly fast or slow, and the display may round the speed. For interval work, check the lap times with the online stopwatch rather than trusting the console alone.
What changes your pace on race day
- Course measurement: a certified course is measured along the shortest possible line. Taking wide corners adds distance and slows your average pace.
- Elevation: climbs cost more time than the same descent gives back, especially on a hilly half or marathon.
- Weather: heat, humidity and headwind raise the effort for the same pace.
- Starting too fast: the first kilometer often feels easy. A controlled start usually produces a better finish time.
- GPS error: watches can lose distance on bends, bridges and dense streets, which makes the displayed pace jump.
Use the calculator to set a target, then judge the result over a measured course or a race, not from a single GPS split.
Related Running & Health Tools
| Tool | What does it do? | Action |
|---|---|---|
| Running Pace Calculator | Turn a distance and finish time into pace per km and per mile, speed and splits. | Current Page |
| BMR Calculator | Estimate basal metabolic rate and daily calories from body data and activity. | BMR Calculator → |
| BMI Calculator | Calculate body mass index from height and weight, with the adult categories. | BMI Calculator → |
| Online Stopwatch | Time intervals and laps with a simple stopwatch that runs in the browser. | Online Stopwatch → |
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