Running Pace Calculator
Calculate your running pace, predict your finish time, or find out how far you ran. Enter any two values and get the third instantly.
Calculate Your Pace
Enter distance and time to find your pace per mile
Your Pace
--:--per mile
What Pace Should I Run?
Different workouts require different paces. Running every run at the same speed is one of the most common mistakes runners make. Here is a breakdown of each training pace and when to use it.
Easy Runs
Effort: 4 out of 10Easy runs should feel genuinely easy. You should be able to hold a full conversation without needing to pause for breath. This is your bread and butter. About 80% of your weekly mileage should be at this pace. Easy runs build your aerobic base, strengthen tendons and ligaments, and promote recovery between hard sessions.
Pace guideline: 60 to 90 seconds per mile slower than your 5K race pace
Example: If your 5K pace is 8:00/mile, your easy pace is around 9:00 to 9:30/mile.
Tempo Runs
Effort: 7 out of 10Tempo pace is often described as "comfortably hard." You can speak in short sentences but not carry on a full conversation. Tempo runs improve your lactate threshold, the pace at which lactic acid starts accumulating in your muscles. A typical tempo session is 20 to 40 minutes at this pace after a warm up.
Pace guideline: 25 to 30 seconds per mile slower than your 5K race pace
Example: If your 5K pace is 8:00/mile, your tempo pace is around 8:25 to 8:30/mile.
Interval Training
Effort: 8 to 9 out of 10Intervals are short, fast repeats with recovery jogs in between. They build VO2max, running economy, and speed. Common sessions include 400m repeats, 800m repeats, or 1K repeats. The rest interval is typically equal to or half the duration of the work interval. Limit interval sessions to once or twice per week.
Pace guideline: At or slightly faster than your current 5K race pace
Example: If your 5K pace is 8:00/mile, run intervals at 7:30 to 8:00/mile.
Long Runs
Effort: 5 out of 10Long runs are the cornerstone of distance training. They teach your body to burn fat for fuel, build mental toughness, and prepare you for race day fatigue. Pace should be similar to your easy run pace or even slightly slower. The goal is time on your feet, not speed. Most training plans have one long run per week that gradually increases in distance.
Pace guideline: 60 to 90 seconds per mile slower than your 5K race pace
Example: If your 5K pace is 8:00/mile, your long run pace is around 9:00 to 9:30/mile.
Pace Conversion: Min/Mile vs Min/Km
If you train with runners from different countries or follow international training plans, you will often need to convert between miles and kilometers. This table shows the most common running paces with their equivalents in both units.
Race Finish Times and Paces
Use this reference to see what pace you need to hit your target race time. Whether you are aiming for a sub-20 5K or a 4-hour marathon, find your goal below and work backward to your required pace.
5K
10K
Half Marathon
Marathon
How to Use This Running Pace Calculator
This running pace calculator solves three problems that every runner encounters. First, you can calculate your pace after a run by entering the distance you covered and your total time. This tells you exactly how fast you were running per mile or per kilometer.
Second, you can predict your finish time for any race distance. Pick a distance (or type in a custom one), enter your target pace, and the calculator shows how long you will be on the course. This is essential for setting realistic race goals and planning your pacing strategy.
Third, you can figure out how far you ran if you know your pace and how long you were running. This is useful for treadmill runners who ran by time instead of distance, or for trail runners whose GPS signal may have been unreliable.
Toggle between miles and kilometers at the top to match your preferred unit. All calculations update instantly as you type. For race-specific predictions that account for fatigue and performance equivalents across distances, try our race pace calculator. For VDOT-based training zones, use our training pace calculator.
Track Your Pace While Capturing Territory
Knowing your pace is great. Running with purpose is even better. Motera tracks every split and every kilometer while you capture territory, explore your city through Fog of War, and climb the leaderboard. Your pace data powers your strategy.
Every run counts toward your XP, your level, and your standing. Stop running for numbers on a screen. Start running for land on the map.
MoteraFrequently Asked Questions
How do I calculate my running pace?
Divide your total running time by the distance you ran. For example, if you ran 5 kilometers in 25 minutes, your pace is 25 divided by 5, which equals 5:00 per kilometer (or about 8:03 per mile). You can use the calculator on this page to do the math instantly.
What is a good running pace for beginners?
A good beginner pace is typically between 10:00 and 13:00 per mile (6:13 to 8:05 per kilometer). The most important thing for new runners is to run at a pace where you can hold a conversation. If you are gasping for air, slow down. Speed comes naturally with consistent training over weeks and months.
What is the difference between pace and speed?
Pace measures how long it takes to cover a unit of distance (minutes per mile or minutes per kilometer). Speed measures how much distance you cover per unit of time (miles per hour or kilometers per hour). Runners almost always use pace because it is easier to plan splits and race strategies around minutes per mile or kilometer.
How do I convert min/mile to min/km?
To convert minutes per mile to minutes per kilometer, divide your pace in minutes per mile by 1.60934. For example, a 10:00 per mile pace equals about 6:13 per kilometer. To go the other way, multiply your min/km pace by 1.60934. The conversion table on this page shows common conversions side by side.
What pace should I run my easy runs at?
Easy runs should be 60 to 90 seconds per mile slower than your current 5K race pace. You should be able to hold a full conversation without gasping. For most recreational runners, this means somewhere between 9:00 and 12:00 per mile. Easy runs build aerobic fitness and should make up about 80% of your weekly mileage.
How accurate is a GPS running pace?
GPS pace from a phone or watch is typically accurate to within 1 to 3 percent over a full run. Instant pace readings can fluctuate significantly, especially around tall buildings, dense trees, or tunnels. For the most accurate splits, run on a measured course like a track or use mile markers during a race.
What is negative splitting?
Negative splitting means running the second half of your run faster than the first half. This is widely considered the smartest pacing strategy for races. You start conservatively, settle into your rhythm, and then pick up the pace when you have a clear sense of how your body feels. Most world records in distance running are set with a negative split.
How do I get faster at running?
The most effective way to get faster is to run more consistently and include one or two harder workouts per week. Tempo runs (comfortably hard for 20 to 40 minutes), interval sessions (fast repeats with rest), and long runs all improve different energy systems. Keep 80% of your running easy and only push hard on designated workout days.
