Turn a race time into a pace per kilometre or mile, or work out what pace you need for a target time. You’ll also see your speed, a 400-metre lap split and what that pace means over other race distances.
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How pace is calculated
Pace is your time divided by the distance. A 10K in 55 minutes is 55 ÷ 10 = 5:30 per km, or 8:51 per mile. Speed is the opposite: distance divided by time, 10.9 km/h in this case.
Target paces for common goals
| Goal | Per km | Per mile |
|---|---|---|
| 5K in 25:00 | 5:00 | 8:03 |
| 5K in 30:00 | 6:00 | 9:39 |
| 10K in 50:00 | 5:00 | 8:03 |
| 10K in 60:00 | 6:00 | 9:39 |
| Half marathon in 2:00:00 | 5:41 | 9:09 |
| Marathon in 4:00:00 | 5:41 | 9:09 |
| Marathon in 3:30:00 | 4:59 | 8:01 |
Worked example: a sub-4 marathon
To run a marathon in under 4 hours, you need to average 5:41 per km (9:09 per mile). Many runners aim to run the first half a little slower and pick up the pace later, which is easier than holding on after starting too fast.
Using your pace in training
- Easy runs should feel conversational, often 60 to 90 seconds per km slower than race pace.
- Tempo runs are comfortably hard, roughly the pace you could hold for an hour.
- Intervals on a track use the 400 m split to stay on target.
Frequently asked questions
What is a good 5K time?
It depends on age and experience. Many beginners finish in 30 to 40 minutes; under 25 minutes is a strong time for recreational runners.
How do I convert pace per km to per mile?
Multiply the pace per km by 1.609. For example, 5:00 per km is 8:03 per mile.
What pace do I need for a sub-2 half marathon?
About 5:41 per km, or 9:09 per mile.
Are the equivalent times accurate?
They assume the same pace over every distance. In reality most people slow down over longer races, so longer predictions are optimistic.
Sources
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