Fitness & Performance
Pace Calculator
Training for a race? Enter any two of pace, distance, and time, the calculator solves the third and shows your speed.
Running pace is the time taken per kilometre or mile, calculated from time and distance. A 5 km in 30 minutes equals 6:00 per km. Pace, distance, and time are interchangeable — enter any two to find the third.
Any two inputs → the third.
6:00/km = 10 km/h.
Race pace: run slightly negative splits.
Calculate Your Running Pace
Your Pace
What Is Running Pace?
Pace is the time you take to cover one unit of distance, usually minutes per kilometre or per mile. It's the currency of running training: easy runs, tempo runs, and race targets are all defined by pace.
Because pace, distance, and time form a triangle, this calculator solves whichever one you don't know, and converts cleanly between km and miles.
How It Is Calculated
pace = time ÷ distance
speed = distance ÷ time
Example: Example: 10 km in 50:00 → pace 5:00/km, speed 12 km/h
Reference paces
| Pace | 5 km time | 10 km time | Half marathon |
|---|---|---|---|
| 6:00/km | 30:00 | 1:00:00 | 2:06:35 |
| 5:30/km | 27:30 | 55:00 | 1:56:02 |
| 5:00/km | 25:00 | 50:00 | 1:45:30 |
| 4:30/km | 22:30 | 45:00 | 1:34:57 |
Limitations
- Real pace varies with terrain, heat, and fitness.
- Use a GPS watch for precise distance on race day.
- Training paces should come from a recent race or test, not ambition.
Sources & Review
References used for this calculator’s formulas and thresholds:
Running Pace FAQ
What is a good running pace?
'Good' is personal, most recreational runners sit between 5:30 and 7:00 per km. Judge progress against your own recent times, not others.
How do I calculate pace per km?
Divide your total time by the distance in kilometres. A 30-minute 5 km gives 30 ÷ 5 = 6:00 per km.
What pace should I run easy runs at?
Roughly 60–90 seconds per km slower than your 5 km race pace, conversational effort.
Why did my pace drop in hot weather?
Heat raises heart rate at any speed, so the same effort produces a slower pace. Expect 10–20 seconds/km slower in warm conditions.
A note before you begin: this tool offers educational estimates only. It cannot replace advice from a qualified professional.