Running Pace Calculator
Calculate your running pace in min/km, min/mile, and speed (km/h, mph) from distance and time. With pace tables for 5K, 10K, half marathon, and marathon.
- Data verified · June 2026
- Edited by Martín Rodríguez
- Formula verified by automated tests
- Private — runs on your device
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How to use this calculator
Follow this tool’s steps, then review its formula, assumptions, and limits below.
When to use this calculator
- You finished a race and want to know your average pace to log on Strava or compare with others.
- You're planning a race and want to know the pace needed to break 2 hours in a half marathon.
- You train with a plan that uses miles and need to convert 7:00 min/mile to min/km.
- You're building training pace zones (easy, tempo, intervals) for your weekly plan.
- You want to estimate your finish time for a 10K race based on a target pace.
Training Pace Zones – Jack Daniels Method
| Zone | % VO2 max | Relative Pace vs 10K pace | Purpose |
|---|---|---|---|
| E (Easy) | 59–74% | +60–80 sec/km | Recovery, long runs |
| M (Marathon) | 75–84% | +25–40 sec/km | Long tempo, marathon pace |
| T (Threshold) | 83–88% | +10–20 sec/km | Lactate threshold, 20–40 min |
| I (Interval) | 95–100% | 3K–5K pace | 3–5 min intervals, VO2 max |
| R (Repetition) | > 100% | 1,500 m pace | Short sprints, running economy |
Fuente: Jack Daniels, Daniels' Running Formula (3rd ed., 2013) — Human Kinetics
How it works
Conversion Formulas
Pace (min/km) = time_min / distance_km
Speed (km/h) = distance_km / (time_min / 60)
Pace (min/mile) = pace_min/km x 1.609
Speed (mph) = speed_kmh / 1.609The factor 1.609 is the km-to-mile conversion (1 mile = 1.609344 km).
How to Read Pace
Pace is displayed as min:sec / km (or mile). For example:
To convert decimals to seconds: 0.5 = 30 sec, 0.25 = 15 sec, 0.75 = 45 sec.
Pace Reference Table
| Pace (min/km) | Speed (km/h) | Level |
|---|---|---|
| 8:00 | 7.5 | Brisk walk / very easy jog |
| 7:00 | 8.6 | Easy jog, recovery |
| 6:00 | 10.0 | Zone 2 amateur (aerobic base) |
| 5:30 | 10.9 | Intermediate amateur |
| 5:00 | 12.0 | Trained amateur |
| 4:30 | 13.3 | Sub-elite masters |
| 4:00 | 15.0 | Competitive masters / sub-elite |
| 3:30 | 17.1 | Elite amateur / professional |
| 3:00 | 20.0 | World record marathon pace (~2h 05m) |
Estimated Times by Pace
| Pace | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 7:00 | 35:00 | 1:10:00 | 2:27 | 4:55 |
| 6:00 | 30:00 | 1:00:00 | 2:06 | 4:13 |
| 5:30 | 27:30 | 55:00 | 1:55 | 3:51 |
| 5:00 | 25:00 | 50:00 | 1:45 | 3:30 |
| 4:30 | 22:30 | 45:00 | 1:34 | 3:09 |
| 4:00 | 20:00 | 40:00 | 1:24 | 2:48 |
| 3:30 | 17:30 | 35:00 | 1:13 | 2:27 |
Training Pace Zones (Jack Daniels Method)
Jack Daniels, in Daniels' Running Formula (1998, revised 2013), proposed 5 zones based on VDOT (estimated VO2 max from race time):
| Zone | % VO2 max | Relative Pace | Purpose |
|---|---|---|---|
| E (Easy) | 59-74% | +60-80 sec/km over 10K pace | Recovery, long runs |
| M (Marathon) | 75-84% | +25-40 sec/km over 10K pace | Long tempo, marathon pace |
| T (Threshold) | 83-88% | +10-20 sec/km over 10K pace | Lactate threshold, 20-40 min |
| I (Interval) | 95-100% | 3K-5K pace | 3-5 min intervals, VO2 max |
| R (Repetition) | > 100% | 1,500m pace | Short sprints, running economy |
Quick Conversion: min/mile to min/km
| Min/mile | Min/km |
|---|---|
| 6:00 | 3:44 |
| 7:00 | 4:21 |
| 8:00 | 4:58 |
| 9:00 | 5:35 |
| 10:00 | 6:13 |
| 11:00 | 6:50 |
| 12:00 | 7:27 |
Shortcut: multiply min/mile pace by 0.621 to get min/km.
Limitations
1. Variable terrain: trail/mountain pace is not comparable to flat road pace.
2. Altitude: above 5,000 ft (1,500 m), pace is affected (~2-5% slower).
3. Temperature: running above 85F (30C) can make you 5-10% slower.
4. Wind: a 12 mph headwind can add 15-30 sec/km.
5. Treadmill vs outdoor: treadmills show speed (km/h), which you must convert to pace. Treadmill running is ~5-10% easier; set 1% incline to match outdoor effort.
Common Mistakes
1. Running all training runs at the same pace: the 80/20 rule (Stephen Seiler) says 80% of your km should be at easy pace (Z2) and 20% at high intensity.
2. Going out too fast in races: start 5-10 sec/km slower than target for the first 3 km, then settle in.
3. Comparing treadmill pace to outdoor pace: add ~5-10% to treadmill performance expectations for road running.
4. Ignoring heat and humidity: adjust expectations by +5 sec/km per 5C above 20C.
Example: Amateur runner, 10K in 52 minutes
52 / 10 = 5.2 min/km = 5:12 min/km.10 / (52/60) = 10 / 0.867 = 11.54 km/h.5.2 x 1.609 = 8.37 min/mile = 8:22 min/mile.11.54 / 1.609 = 7.17 mph.52 x (21.0975/10)^1.06 = ~1h 55m.Frequently asked questions
Is it better to train by pace or heart rate?
Why is my pace on the track different from my pace on the road?
What pace do I need to break 2 hours in a half marathon?
What about breaking 4 hours in a marathon?
Does running in heat significantly affect pace?
What is a 'negative split' and why does everyone recommend it?
How do I convert treadmill speed to pace?
60/10 = 6:00 min/km. Important caveat: treadmill running is ~5-10% easier than outdoor running because the belt pulls your feet back. To match outdoor effort, set the incline to 1%. If you train on a treadmill and race outdoors, expect slightly slower times.Is it true that running slower in training makes you faster?
Sources & references
Methodology & trust
Sports calculator with its formula verified automatically against USATF — USA Track & Field Coaching Resources, per our editorial policy and methodology.
Updated: June 2026. Parameters are verified periodically against the cited sources.
Calculations run 100% in your browser. We do not store or transmit your data.
Indicative results. For critical decisions, consult a professional.
Rodríguez, M. (2026). Running Pace Calculator. Hacé Cuentas. https://hacecuentas.com/en/running-pace-calculator
Content licensed under CC-BY 4.0 — reuse it citing the source with a link to Hacé Cuentas.