Calculate your running pace per mile and per kilometer from a distance and finish time, plus your speed and predicted times for common race distances.
How pace is calculated
Pace = total time ÷ distance
Speed = distance ÷ total time
Runners usually talk in pace (minutes per mile or per kilometer), while cyclists and treadmills often use speed (mph or km/h).
Worked example
Running 10 km in 55:00 is a pace of 5:30 per kilometer, or about 8:51 per mile. That is a speed of about 10.9 km/h (6.8 mph).
Predicting race times
The calculator uses the Riegel formula, a long-standing method for predicting performance at other distances:
T2 = T1 × (D2 ÷ D1)1.06
Predictions are most reliable for distances close to the one you ran, and assume similar training for the longer race. A good 10K does not guarantee a matching marathon without the long runs to support it.
Training pace guidelines
- Easy runs: conversational effort, often 60 to 90 seconds per mile slower than 10K race pace.
- Tempo runs: comfortably hard, roughly the pace you could hold for an hour.
- Intervals: faster than 5K pace with recovery between repeats.
Frequently asked questions
What is a good running pace?
It depends on age, experience and distance. The best comparison is your own progress over time.
How do I convert pace per km to per mile?
Multiply the pace per km by 1.609. The calculator shows both.
Related tools
Estimates for planning training. Increase distance and pace gradually and listen to your body.