Softonic

Running Pace Calculator

Step 1 / 4 Running pace

Use this running pace calculator when you know the distance and the finish time you want. It converts those two inputs into pace per kilometer, pace per mile, average speed in km/h and mph, plus projected 5K, 10K, half marathon and marathon finish times at the same pace.

How to calculate your running pace

  1. 1

    Enter the distance

    Type your run distance and choose km or miles. The quick race buttons use 5K, 10K, half marathon and marathon distances.

  2. 2

    Add the finish time

    Enter hours, minutes and seconds for the total time you ran or the target time you want to hit.

  3. 3

    Review pace and speed

    The calculator divides total time by distance and shows pace per km, pace per mile, km/h and mph.

  4. 4

    Use the race projections

    Projected 5K, 10K, half marathon and marathon times show what the same average pace would produce over those distances.

Pace examples for common race distances

These examples use standard road-race distances, including 21.0975 km for the half marathon and 42.195 km for the marathon. The calculator recomputes exact values from your own distance and finish time, so use the table as a quick sense check.

Reference table, per km pace

Pace (min/km) 5K 10K Half marathon Marathon
4:00 20:00 40:00 1:24:24 2:48:48
4:30 22:30 45:00 1:34:56 3:09:52
5:00 25:00 50:00 1:45:27 3:30:55
5:30 27:30 55:00 1:55:59 3:51:58
6:00 30:00 1:00:00 2:06:31 4:13:02
6:30 32:30 1:05:00 2:17:03 4:34:05
7:00 35:00 1:10:00 2:27:34 4:55:09

What the results mean

  • Pace / km: your average minutes and seconds per kilometer.
  • Pace / mile: the same effort converted with 1 mile = 1.609344 km.
  • km/h and mph: average speed, useful for treadmills and cycling-style comparisons.
  • Projected finish times: what 5K, 10K, half marathon and marathon would take if you held exactly the same average pace.

Ways to use the calculator

  • Race goal: enter your target race distance and goal time to see the pace your watch should average.
  • Treadmill run: use the km/h or mph speed when the treadmill asks for speed instead of pace.
  • Track intervals: enter fractional distances such as 0.4 km, 0.8 km or 0.25 mi to get a repeat pace.
  • Race prediction workflow: if you use a separate race predictor such as the Riegel formula, enter the predicted finish time here to turn it into pace and speed targets.

Pacing notes

  • Same-pace projections are not fatigue predictions. A marathon at your 5K pace is mathematically possible in the table but not physiologically realistic for most runners.
  • Course profile matters. Hills, technical surfaces and sharp turns can make the same average pace feel much harder.
  • Weather changes the target. Heat, humidity and wind usually call for a more conservative pace than a cool, calm day.
  • Negative splits help. Starting a little controlled and finishing slightly faster is often safer than banking time early.

Frequently Asked Questions

No. This version starts with distance and finish time, then calculates pace, speed and projected finish times. If you know a target pace, use a dedicated pace-time-distance solver first or convert the target outside this tool.

Multiply min/km by 1.609344 to get min/mile. Example: 5:00/km x 1.609344 is about 8:03/mile. The calculator shows both units automatically.

They are same-pace projections. They do not add fatigue, fueling, weather, hills or training history. For a true race prediction, estimate the finish time with a separate model first, then enter that time here for pacing.

Yes. Enter fractional distances such as 0.4 km, 0.8 km or 0.25 mi, then enter the rep time. The result shows the equivalent pace and speed.

No. The calculation runs in the page and no distance, time or pace data is saved.

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