Free tool
Running Pace Calculator
Convert between pace, speed, and finish time for any running distance. Calculate your race splits or find the pace you need to hit your goal.
Calculate pace, time, or speed
Choose a mode, enter your values, and get instant results.
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Pace reference table
Common race goals and the pace required to achieve them.
| Goal | Time | Pace |
|---|---|---|
| 5K sub-20 | 19:59 | 4:00 /km |
| 5K sub-25 | 24:59 | 5:00 /km |
| 10K sub-45 | 44:59 | 4:30 /km |
| 10K sub-50 | 49:59 | 5:00 /km |
| HM sub-1:30 | 1:29:59 | 4:16 /km |
| HM sub-1:45 | 1:44:59 | 4:58 /km |
| Marathon sub-3:00 | 2:59:59 | 4:16 /km |
| Marathon sub-3:30 | 3:29:59 | 4:58 /km |
| Marathon sub-4:00 | 3:59:59 | 5:41 /km |
| Marathon sub-4:30 | 4:29:59 | 6:24 /km |
How to use pace in training
Not all running should be done at the same pace. Different types of training target different physiological systems. Here's how pace fits into your training plan.
60–70% of your weekly mileage should be at an easy, conversational pace. It feels slow, but this is where your aerobic base is built. Running too fast on easy days is the most common mistake runners make.
This is the pace you plan to sustain during your target race. Marathon pace workouts prepare your body for the specific demands of race day. Use this calculator to find the pace for your goal time.
Hard repeats at VO2max effort (e.g. 5×1000m) with recovery jogs. This pace is significantly faster than race pace and develops your aerobic ceiling. Usually 1–2 sessions per week.
Want precise training paces for all zones? Use our VDOT Calculator
Frequently asked questions
What is a good running pace?
It depends on your fitness and distance. For a beginner, 6:30–7:30 min/km on a 5K is perfectly normal. Competitive club runners aim for 4:30–5:30 min/km. Elite runners race below 3:30 min/km. Focus on your personal progress rather than comparing to others.
How to calculate pace from distance and time?
Divide total time by distance. Example: 10K in 50 minutes → 50 / 10 = 5:00 min/km. Use the "Time → Pace" mode in the calculator above for instant results.
What is the difference between min/km and min/mile?
Min/km is used in most countries; min/mile in the US and UK. Since 1 mile = 1.609 km, the min/mile number is always larger. 5:00 min/km ≈ 8:03 min/mile.
How does pace relate to VDOT?
VDOT is a running fitness score from Jack Daniels' formula. From your VDOT, you get optimal training paces for five zones (Easy, Marathon, Threshold, Interval, Repetition). STAS calculates VDOT automatically from your race results.
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Connect your sports watch, and STAS will automatically calculate your optimal paces for every training zone based on your actual race results.
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