What is running pace?

Running pace is the time it takes you to cover a specific distance, typically measured in minutes per mile or minutes per kilometer. It is the inverse of speed. For example, a pace of 8 minutes per mile (min/mi) means it takes exactly 8 minutes to run one mile.

How do I calculate my pace for a marathon?

To calculate your pace for a marathon (26.2 miles or 42.195 km), enter your goal finish time (e.g., 4 hours, 0 minutes, 0 seconds) and the marathon distance into the 'Calculate Pace' tab. The calculator will show the exact pace per mile or per kilometer you need to maintain to achieve your goal.

How can I improve my running pace?

Improving your running pace requires consistent and varied training. Focus on these key areas: 1) Interval Training (e.g., 400m repeats) to boost speed, 2) Tempo Runs to increase your lactate threshold, 3) Long, Slow Runs to build endurance, and 4) Strength Training to improve running economy and prevent injuries.

What is a good 5k pace?

A 'good' 5k pace is highly subjective and depends on age, gender, and fitness level. A beginner might aim for a 30-minute 5k, which is a pace of 9:40 per mile (6:00 per km). An intermediate runner might target 25 minutes (8:03/mi or 5:00/km), while advanced runners often aim for under 20 minutes (6:26/mi or 4:00/km).

Pace Calculator

Calculate your running pace, finish time, or distance for any race or training run.

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Race Pace Conversion Chart

Race Distance	Finish Time

Why Every Runner Needs a Pace Calculator

Whether you're training for your first 5k or aiming for a new marathon personal best, understanding your pace is fundamental to success. Pacing is more than just how fast you run; it’s about managing your energy, training effectively, and racing smart. A good pace calculator is the most essential tool in a runner's digital toolkit. It removes the guesswork, allowing you to build a precise plan to achieve your running goals.

How to Use the Pace Calculator: A Step-by-Step Guide

This tool is designed to be intuitive and flexible. It can solve for pace, time, or distance. Just select the tab for the value you want to find and enter the other two.

To Calculate Pace: Enter your total run time and the distance you covered. This is perfect for finding your average pace after a training run.
To Calculate Time: Enter your target pace (e.g., 8:30 per mile) and a race distance (e.g., 13.1 miles for a half marathon) to calculate your estimated finish time. This is crucial for race day planning.
To Calculate Distance: If you ran for a specific amount of time at a consistent pace, enter them to estimate how far you went.

How to Improve Your Running Pace

Getting faster is a gradual process that combines smart training, consistency, and recovery. Once you've used the pace calculator to establish your baseline, use these proven strategies to improve it. Remember to fuel your body correctly for these efforts; our Macro Calculator can help determine your needs.

Interval Training: This is the fastest way to improve speed. Alternate between short bursts of high-intensity running (your "interval pace") and periods of recovery (walking or jogging). A classic workout is running 400 meters (one lap of a track) hard, followed by 400 meters of easy jogging, and repeating.
Tempo Runs: A tempo run is a sustained effort at a "comfortably hard" pace, usually for 20-40 minutes. This trains your body to clear lactate more efficiently, which is key to holding a faster pace for longer distances like a 10k or half marathon.
Strength Training: A strong core, glutes, and legs improve your running form, efficiency, and power. This means you can run faster with less effort. Incorporate exercises like squats, lunges, glute bridges, and planks into your routine 2-3 times per week.
Consistency is Key: Running 3-4 times a week, even for shorter distances, is more effective than one heroic long run on the weekend. A consistent schedule builds a strong aerobic base, which is the foundation of all running fitness. To ensure your body composition supports your goals, check in with our Body Fat Calculator.

Understanding Pace: Frequently Asked Questions

Here are answers to some common questions about running pace.

What is the difference between pace and speed? Pace is measured as time per distance (e.g., minutes per mile), while speed is distance per time (e.g., miles per hour). Runners almost always use pace because it's easier to manage during a run.
How do I find my training paces? Your training should include different paces. Your "easy run" pace should be conversational. Your "tempo pace" should be comfortably hard. Your "interval pace" should be very hard. You can use a recent race time in our calculator to get an estimate for these different training zones.
How does weather or terrain affect pace? Heat, humidity, wind, and hills all slow you down. Don't worry about hitting your goal pace in tough conditions. Instead, run by effort and know that your pace will be slower. For example, a run in 85°F (29°C) weather can be significantly slower than the same effort in 55°F (13°C) weather.