Mile Pace Calculator
Enter your mile time and instantly get pace conversions, predicted race times from 5K to marathon, mile splits, and training paces. Or enter a race result to find your equivalent mile pace.
Enter Your Mile Time
Get pace, speed, race predictions, and training paces
Pace/Mile
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Pace/KM
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MPH
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KPH
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Predicted Race Times (Riegel Formula)
5K
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10K
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Half Marathon
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Marathon
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Training Paces From Your Mile Time
Easy / Recovery
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per mile
Tempo
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per mile
Interval / Repeat
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per mile
Race Time to Mile Pace
Enter any race result to find your equivalent mile pace
Race Pace/Mile
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Estimated Mile Time
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predicted all-out mile
Mile Splits Table
Enter total miles and target time for even or negative splits
Common Mile Times: World Record to Walking
What Is a Good Mile Time by Age?
Mile times naturally slow with age, but training can dramatically narrow the gap. The table below shows average mile times and "good" mile times (top 25% of regular runners) by age group and gender. These are based on aggregated race data from thousands of timed mile events.
"Average" means the median time for people who actively run. "Good" means top 25% among regular runners. Non-runners would be significantly slower. These numbers come from aggregated race data, not self-reported times.
Mile Pace for Common Race Goals
What mile pace do you need to hit your race goal? This table shows the required average pace per mile for popular finish time targets. Remember, your race pace will be significantly slower than your best mile effort because you are sustaining it over a much longer distance.
How This Mile Pace Calculator Works
This mile pace calculator is a free tool for runners who want to understand what their mile time means in the context of longer races, training, and fitness benchmarks. You enter a mile time and the calculator instantly returns your pace per mile, pace per kilometer, speed in miles per hour and kilometers per hour, predicted finish times for 5K, 10K, half marathon, and marathon distances using the Riegel formula, and recommended training paces for easy runs, tempo runs, and interval sessions.
The calculator also works in reverse. If you have a race result at any distance, enter the finish time and distance to find your equivalent mile pace and estimated all-out mile time. The mile splits tool lets you plan even or negative splits for any distance by entering total miles and a target finish time.
The Riegel formula (T2 = T1 x (D2/D1)^1.06) has been the standard race prediction model since 1977. It accounts for the natural slowdown that occurs as race distance increases. Predictions are most accurate when your training matches the distance you are predicting for. A well-trained marathoner will beat the prediction, while someone who only runs short distances may fall short at marathon distance.
Track Your Mile PR and More
Motera tracks every run with full GPS accuracy and shows your pace per mile in real time. But it goes beyond tracking. Every run captures territory on a real map, earns XP, and moves you up the leaderboard. It turns your everyday runs into a strategy game.
Runners who use mile pace to set goals love Motera because it adds a layer of competition and exploration to every single run, whether you are doing speed work or an easy jog.
MoteraFrequently Asked Questions
What is a good mile time for a beginner?
A good mile time for a beginner runner is between 9:00 and 12:00. If you are completely new to running, finishing a mile without stopping is the first goal. Most people who have been running for a few months can run a mile in 9 to 11 minutes. Focus on consistency before worrying about speed.
How do I calculate my pace per mile?
Divide your total running time by the number of miles you ran. For example, if you ran 3 miles in 27 minutes, your pace is 27 divided by 3, which equals 9:00 per mile. The calculator on this page does this math instantly and also converts to pace per kilometer, mph, and kph.
What mile pace do I need for a sub 4 hour marathon?
You need to average 9:09 per mile to finish a marathon in under 4 hours. In practice, you should be comfortable running a single mile in around 8:00 to 8:30, since your marathon pace will be significantly slower than your best mile effort. A good benchmark is being able to run a mile in under 7:30 before attempting a sub-4 marathon.
How can I predict my 5K time from my mile time?
The Riegel formula is the most widely used method. It takes your mile time and applies a fatigue factor to predict longer race times. For example, a 7:00 mile typically predicts a 5K around 23:30 to 24:00. The calculator on this page uses this formula to give you predictions for 5K, 10K, half marathon, and marathon.
What is the difference between even splits and negative splits?
Even splits means running each mile at the same pace throughout the race. Negative splits means running the second half faster than the first half. For beginners, even splits are easier to execute. For experienced runners, a slight negative split (5 to 10 seconds per mile faster in the second half) usually produces the fastest overall time.
What are good training paces based on my mile time?
Your easy pace should be about 90 to 120 seconds per mile slower than your mile time. Your tempo pace should be about 45 to 60 seconds slower. Your interval pace should be close to your mile time or slightly faster. For example, if you run a 7:00 mile, your easy pace is around 8:30 to 9:00, your tempo is 7:45 to 8:00, and intervals are 6:45 to 7:00.
How fast should a 40 year old run a mile?
An average 40 year old male runs a mile in about 8:30 to 10:00. An average 40 year old female runs a mile in about 9:30 to 11:00. Competitive runners in their 40s can still run a mile in 5:30 to 6:30. The important thing is to compare yourself to your own past times rather than to averages.
How do I convert mile pace to kilometers per hour?
First, convert your mile pace to miles per hour by dividing 60 by your minutes per mile. Then multiply by 1.60934 to get kilometers per hour. For example, a 10:00 mile pace equals 6.0 mph, which equals 9.66 kph. The calculator on this page does all conversions automatically.
