Pace Calculator

What is a good running pace for beginners?

A good beginner running pace is typically between 7:00–9:00 minutes per kilometer (11:00–14:30 per mile). This translates to roughly 6.7–8.6 km/h. Most beginners should focus on completing runs comfortably rather than chasing a specific pace. As fitness improves, pace naturally gets faster.

How to calculate pace per km from time and distance?

Divide your total running time (in minutes) by the distance (in km). For example, if you ran 10 km in 55 minutes: 55 ÷ 10 = 5:30 per km. This calculator does it automatically — just enter your time and distance, and select "Calculate Pace" mode.

What pace do I need for a sub 4 hour marathon?

To finish a marathon (42.195 km) in under 4 hours, you need an average pace of 5:41 per km or 9:09 per mile. This equals a speed of about 10.55 km/h. Many training plans recommend running some long runs at 6:00–6:15/km to build the endurance needed to sustain a sub-4 pace on race day.

What is the average 5K time for beginners?

The average 5K finish time for beginner runners is around 30–40 minutes, which works out to a pace of 6:00–8:00 per km. Experienced recreational runners typically finish between 20–30 minutes. Elite runners complete a 5K in under 15 minutes (sub 3:00/km pace).

How to convert pace from min/km to min/mile?

Multiply your min/km pace by 1.60934 (the number of km in a mile). For example, 5:00/km × 1.60934 = 8:03/mi. Or divide min/mi by 1.60934 to get min/km. This calculator handles the conversion automatically when you toggle between metric and imperial units.

What is the difference between pace and speed?

Pace is the time it takes to cover a unit of distance (e.g. 5:30 per km), while speed is the distance covered per unit of time (e.g. 10.9 km/h). They are inversely related: faster speed = lower pace number. Runners typically use pace because it directly relates to race planning and split times.

How to run a negative split in a race?

A negative split means running the second half of a race faster than the first half. Start 5–10 seconds per km slower than your target pace, then gradually increase speed. For a 4-hour marathon, this might mean running the first half at 5:48/km and the second half at 5:34/km. Use the split times table in this calculator to plan your target splits.

What is a good half marathon time?

A good half marathon (21.1 km) time depends on experience. Beginners: 2:00–2:30 (5:41–7:07/km). Intermediate runners: 1:30–2:00 (4:16–5:41/km). Advanced runners: under 1:30 (sub 4:16/km). Elite runners finish under 1:05 (sub 3:05/km). The world record is just over 57 minutes.