Quick Answer
Pace = Time ÷ Distance. Run 5km in 25 minutes → 25 ÷ 5 = 5:00 min/km. Run 3 miles in 30 minutes → 30 ÷ 3 = 10:00 min/mile. To find your target race pace: divide your goal time by the distance. For a 2-hour half marathon → 120 ÷ 21.1 = 5:41 min/km. Use the running pace calculator for instant results without the maths.
The Three Pace Formulas
Pace, time, and distance are connected by a simple relationship. Know any two and you can calculate the third.
| What You Want to Find | Formula | Example | Result |
|---|---|---|---|
| Pace (min/km or min/mile) | Time ÷ Distance | 30 min ÷ 5km | 6:00 min/km |
| Finish time | Pace × Distance | 5:30 min/km × 21.1km | 1:56:03 |
| Distance | Time ÷ Pace | 60 min ÷ 6:00 min/km | 10km |
The one complication is converting decimal minutes to minutes and seconds. If your pace calculation gives you a decimal — say 5.75 min/km — multiply the decimal part (0.75) by 60 to get seconds: 0.75 × 60 = 45 seconds. So 5.75 min/km = 5:45 min/km. This step trips up most runners doing the maths manually. The pace calculator handles this automatically.
Worked Examples: Kilometres and Miles
Example 1: Finding Your Pace from a Run
You ran 8km in 44 minutes. What was your pace?
Pace = 44 ÷ 8 = 5.5 min/km
Convert decimal: 0.5 × 60 = 30 seconds
Result: 5:30 min/km
Example 2: Calculating a Target Race Pace
You want to run a sub-50 minute 10K. What pace do you need?
Pace = 50 ÷ 10 = 5:00 min/km
Result: 5:00 min/km exactly — you need to hold this pace for every km.
Example 3: Predicting a Finish Time
You’re running a half marathon at 5:45 min/km. What will you finish in?
Time = 5.75 × 21.1 = 121.3 minutes
Convert: 121.3 minutes = 2 hours 1 minute 20 seconds
Result: approximately 2:01:20
Example 4: Miles
You ran 6 miles in 54 minutes. What was your pace per mile?
Pace = 54 ÷ 6 = 9:00 min/mile
Pace Reference Table: Common Race Distances
Use this table to find your target pace for any finish time goal across the most common race distances. All paces shown in min/km.
| Finish Time Goal | 5K pace | 10K pace | Half Marathon pace | Marathon pace |
|---|---|---|---|---|
| 20:00 (5K) / 40:00 (10K) | 4:00 | 4:00 | — | — |
| 25:00 (5K) / 50:00 (10K) | 5:00 | 5:00 | — | — |
| 30:00 (5K) / 1:00:00 (10K) | 6:00 | 6:00 | — | — |
| 1:45 half marathon | — | — | 4:59 | — |
| 2:00 half marathon | — | — | 5:41 | — |
| 2:15 half marathon | — | — | 6:24 | — |
| 3:30 marathon | — | — | — | 4:59 |
| 4:00 marathon | — | — | — | 5:41 |
| 4:30 marathon | — | — | — | 6:24 |
| 5:00 marathon | — | — | — | 7:07 |
For a more detailed breakdown of beginner finish times and paces, the half marathon time chart for beginners covers typical paces by experience level with realistic targets for first-time racers.
Kilometre to Mile Pace Conversion Table
Most GPS watches display in your preferred unit, but training plans, race guides, and treadmills often mix systems. This table covers the most common paces in both formats.
| min/km | min/mile | km/h | mph |
|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 12.4 |
| 3:30 | 5:38 | 17.1 | 10.6 |
| 4:00 | 6:26 | 15.0 | 9.3 |
| 4:30 | 7:15 | 13.3 | 8.3 |
| 5:00 | 8:03 | 12.0 | 7.5 |
| 5:30 | 8:51 | 10.9 | 6.8 |
| 6:00 | 9:39 | 10.0 | 6.2 |
| 6:30 | 10:28 | 9.2 | 5.7 |
| 7:00 | 11:16 | 8.6 | 5.3 |
| 7:30 | 12:04 | 8.0 | 5.0 |
| 8:00 | 12:52 | 7.5 | 4.7 |
Quick conversion formula: min/km × 1.609 = min/mile. Min/mile ÷ 1.609 = min/km.
Treadmill Speed to Running Pace
Treadmills display speed in km/h or mph. To convert to the min/km or min/mile pace your watch shows outdoors, use this table or the formula: min/km = 60 ÷ km/h speed.
| Treadmill (km/h) | Pace (min/km) | Treadmill (mph) | Pace (min/mile) |
|---|---|---|---|
| 7.0 | 8:34 | 4.0 | 15:00 |
| 8.0 | 7:30 | 4.5 | 13:20 |
| 9.0 | 6:40 | 5.0 | 12:00 |
| 10.0 | 6:00 | 5.5 | 10:55 |
| 11.0 | 5:27 | 6.0 | 10:00 |
| 12.0 | 5:00 | 6.5 | 9:14 |
| 13.0 | 4:37 | 7.0 | 8:34 |
| 14.0 | 4:17 | 7.5 | 8:00 |
| 15.0 | 4:00 | 8.0 | 7:30 |
| 16.0 | 3:45 | 9.0 | 6:40 |
Training Pace Zones: What Each Pace Should Feel Like
Knowing your pace is only useful if you know which pace to target for each type of run. The most common mistake recreational runners make is running all their sessions at the same effort — usually somewhere in a moderately hard zone that’s too fast for easy runs and too slow for quality sessions. Pacing by zone fixes this.
These zones are based on your current race pace (the pace you could hold for a 5K or 10K today) and are the framework used in most structured training programmes.
| Zone | Name | Pace Relative to 5K Race Pace | How It Feels | Used For |
|---|---|---|---|---|
| Zone 1 | Recovery / Very Easy | 2:00+ min/km slower than 5K pace | Comfortable, can hold full conversation | Recovery runs, warm-up, cool-down |
| Zone 2 | Easy / Aerobic | 1:30–2:00 min/km slower than 5K pace | Easy, conversational, could run for hours | Long runs, base building — should be 70–80% of training |
| Zone 3 | Steady / Tempo | 0:45–1:15 min/km slower than 5K pace | Comfortably hard, can speak in short sentences | Tempo runs, marathon pace work |
| Zone 4 | Threshold | 0:15–0:45 min/km slower than 5K pace | Hard, breathing laboured, can't speak easily | Threshold intervals, 10K pace work |
| Zone 5 | VO2 Max / Race Pace | At or faster than 5K pace | Very hard, near maximum effort | 5K race pace, short intervals, speed work |
Zone 2 deserves special attention. Most recreational runners dramatically underestimate how slow their easy pace should be. If your 5K race pace is 5:30 min/km, your Zone 2 easy run pace should be around 7:00–7:30 min/km — much slower than most runners instinctively run. Running easy runs too fast is the single most common training error in amateur running. The Zone 2 running pace guide explains the science behind this and how to find your correct easy pace.
How to Use Pace in Your Training
Setting a Goal Race Pace
Start with a realistic target finish time based on recent runs or a shorter race. Divide by your race distance to get your goal pace per km. Then check whether you’ve run close to that pace in training. A common rule: if you haven’t covered at least 15km at your target race pace in training, you haven’t confirmed it’s achievable. The 3:50 marathon pace guide shows how this works in practice for a specific goal time.
Pacing Long Runs
Long runs should be run at Zone 2 pace — 60–90 seconds per km slower than your target race pace. Running them faster feels productive but blunts the aerobic adaptation signal and increases injury risk. Slowing down on long runs is one of the most impactful changes most recreational runners can make. This principle is built into the beginner marathon training plan from week one.
Pacing Intervals
Interval sessions should be targeted at Zone 4–5 — your 5K race pace or faster. Knowing your current 5K pace is therefore essential for structuring these sessions correctly. If you run intervals too slowly, they provide limited stimulus. Too fast and you can’t complete the full set. Interval training for runners covers the specific session structures and target paces for different fitness goals.
Cadence and Pace
Pace and cadence interact — most runners find that increasing cadence by 5–10% naturally shifts them toward a more efficient stride at any given pace. If you’re running at a target pace but feeling inefficient, checking cadence is a useful starting point before adjusting pace targets. The cadence guide by height gives specific targets matched to your stride length.
Tracking Progress Over Time
The most useful way to measure improvement is to track your pace on the same course or effort level over time. If your easy 8km run at the same heart rate gets 15 seconds per km faster over 12 weeks, your aerobic base is improving. If your 5K race pace drops by 20 seconds per km, your speed work is paying off. Consistent pace tracking gives you objective evidence of progress — more reliable than how any individual run feels. For runners asking whether their current training frequency is generating enough stimulus, is running twice a week enough discusses how training volume affects pace improvement over time.
Want a training plan with pacing built in from day one?
Every session in our coached programmes comes with specific pace targets — not just distance and effort. You'll know exactly what pace to hit for your easy runs, tempo work, and long runs, and your programme adjusts as your fitness improves.
FAQ: How to Calculate Running Pace
How do you calculate running pace?
Divide your total run time in minutes by the distance covered. Pace = Time ÷ Distance. For example: 25 minutes ÷ 5km = 5:00 min/km. For miles: 30 minutes ÷ 3 miles = 10:00 min/mile. If the result has a decimal, multiply it by 60 to convert to seconds — 5.5 min/km = 5 minutes 30 seconds per km.
How do I convert pace from min/km to min/mile?
Multiply your min/km pace by 1.609 to get min/mile. Example: 5:00 min/km × 1.609 = 8:03 min/mile. To go the other way, divide min/mile by 1.609. A quick shortcut: multiply min/km by 1.6 for a close estimate.
What is a good running pace per km?
It depends on experience and distance. Beginners typically run 6:00–7:30 min/km for easy runs. Intermediate recreational runners run 5:00–6:00 min/km. Competitive club runners aim for 4:00–5:00 min/km. A “good” pace is one that feels comfortably hard for race efforts and conversational for easy training runs — not a fixed number.
How do I calculate my target pace for a race?
Divide your goal finish time by the race distance. For a 2-hour half marathon: 120 minutes ÷ 21.1km = 5:41 min/km. For a 4-hour marathon: 240 minutes ÷ 42.2km = 5:41 min/km. For a 25-minute 5K: 25 minutes ÷ 5km = 5:00 min/km. Use the running pace calculator for instant results.
How do I convert treadmill speed (km/h) to running pace (min/km)?
Divide 60 by the treadmill speed in km/h. At 10 km/h → 60 ÷ 10 = 6:00 min/km. At 12 km/h → 60 ÷ 12 = 5:00 min/km. At 8 km/h → 60 ÷ 8 = 7:30 min/km. For mph to min/mile: divide 60 by the mph figure.
Find Your Next Running Race
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