Running Pace Calculator

Decide which of the three quantities you want to find, enter the other two and the result updates straight away.

1. Under Calculate, choose Pace and speed (from time and distance), Finish time (from pace and distance) or Distance (from time and pace).
2. Set Distance and pace unit to Kilometres or Miles. The distance you type and the pace you read are both in this unit.
3. Type the Distance, for example 10 for a 10K.
4. For a pace result or a distance result, fill in Time: hours, Time: minutes and Time: seconds.
5. For a finish time or a distance result, fill in Pace: minutes per unit and Pace: seconds, such as 5 and 30 for 5:30 per kilometre.
6. Read the headline result, the pace and speed in both units, and the table of finish times for standard race distances.

A useful routine is to enter a recent race result in the pace mode, note the pace, then switch Calculate to Finish time and type a slightly quicker pace to see what it would give over a longer distance. Fields that a mode does not need are simply ignored, so leave them as they are.

Pace is time divided by distance. Speed is 3,600 divided by the pace in seconds, which gives kilometres or miles per hour. One mile is 1.609344 km, and the tool uses that exact value to move between the two units.

Pace from time and distance. Running 10 km in 50:00 is 3,000 seconds over 10 km, a pace of 5:00 per kilometre. In miles that is 8:03 per mile, and the speed is 12.00 km/h or 7.46 mph.

Finish time from pace and distance. A steady 5:30 per kilometre over a marathon (42.195 km) is 330 seconds x 42.195 = 13,924 seconds, or 3:52:04.

Distance from time and pace. One hour at 10:00 per mile is 3,600 / 600 = 6.00 miles, which is 9.66 km.

The race table applies your pace to eight fixed distances. At 5:00 per kilometre it reads as follows:

Every figure in the table assumes you hold exactly the same pace from start to finish. Real races do not work that way. Hills, wind, heat and crowded starts all disturb a steady rhythm, and most runners slow down in the final stretch of a long event, so a half marathon time projected from a fast 5K is a ceiling more often than a forecast. Use the splits as a planning aid: they tell you what each kilometre or mile should take if you want to hit a target, not whether you can sustain it. The tool is arithmetic, not a training plan or coaching advice. Many runners deliberately start a little slower than their average target pace, then speed up, which makes the early splits look easy and the later ones feel more manageable. If you try that approach, compare your actual split at each marker with the table and adjust gradually instead of chasing the whole difference in one kilometre.

Treadmills usually show speed rather than pace, so it helps to move between the two. A pace of 5:00 per kilometre is 12.00 km/h, and 6:00 per kilometre is 10.00 km/h. For other speed units, such as metres per second or knots, the speed converter covers a longer list.

A few practical points:

• Enter the time of an actual effort, such as a parkrun result, to find your real pace rather than an aspirational one.
• Keep the unit consistent. A pace of 8:00 per mile is much faster than 8:00 per kilometre.
• If a watch shows time as a decimal, the time converter turns 1.75 hours into 1 hour 45 minutes.
• When a course is measured in an unfamiliar unit, convert route lengths with the length converter, and estimate energy use with the calorie calculator.