Running Pace Calculator
Find your pace per kilometre or mile, calculate your finish time for any race distance, or generate a split table for 5K, 10K, half marathon, or marathon — all in one free tool.
All calculations happen in your browser. No data is stored.
Find Your Pace
Enter your distance and finish time to calculate pace and speed.
Find Finish Time
Enter your distance and pace to calculate your total race time.
Race Splits
Enter your goal pace and race distance to see cumulative splits.
Running Pace Guide
How to read your pace
Pace is expressed as minutes and seconds per unit distance — for example, 5:30/km means it takes 5 minutes 30 seconds to run one kilometre. A lower pace number means you are running faster. Most GPS watches and running apps display pace in real time. Use the Find Pace tab above to convert any distance and finish time into an exact pace figure.
Negative splits strategy
Running the second half of a race faster than the first is called a negative split. It is the pacing strategy used by most world-record holders because it conserves glycogen early and keeps lactic acid below threshold. In practice, aim to run the first half 5–10 seconds per km slower than goal pace, then gradually accelerate from kilometre 25 onwards in a marathon.
Pacing for 5K vs marathon
Your 5K pace will typically be 30–60 seconds per km faster than your marathon pace. For example, a runner with a 5:00/km 5K might target a 5:45–6:00/km marathon. This gap exists because aerobic energy systems and glycogen stores operate differently across distances. Use the Race Splits tab to preview how different paces translate across an entire race.
How to improve your pace
Four evidence-backed approaches: (1) Tempo runs — 20–40 minutes at comfortably hard effort, once per week. (2) Intervals — 400m or 800m repeats at 5K race pace with equal recovery. (3) Easy mileage — 80% of weekly runs should be truly easy (conversational pace) to build aerobic base safely. (4) Strength work — single-leg squats, hip hinges, and calf raises reduce injury risk and improve running economy.
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Frequently Asked Questions
What is a good running pace?
A good running pace depends on experience level and race distance. For recreational runners, 6:00–7:30 per km (about 9:40–12:00 per mile) is a solid everyday pace. Competitive amateur runners typically target 4:30–5:30 per km. Elite marathoners run under 3:00 per km. What matters most is consistency and progress relative to your own baseline.
How can I improve my running pace?
Add one tempo run per week at comfortably hard effort, include interval sessions such as 400m repeats at goal pace, build weekly mileage gradually (no more than 10% per week) to improve your aerobic base, add strength training for legs and core, and ensure adequate recovery between hard sessions.
What are negative splits in running?
Negative splits means running the second half of a race faster than the first half. It is considered the optimal pacing strategy because it conserves energy early, prevents early lactic acid buildup, and allows you to finish strong. Most world records and personal bests are set with negative or even splits.
What is the difference between pace and speed?
Pace is how long it takes to cover one unit of distance (e.g., 5:30 per km), while speed is how much distance you cover in one unit of time (e.g., 10.9 km/h). Runners typically use pace, while cyclists and vehicle users use speed. A lower pace number means you are running faster; a higher speed number means you are running faster.
What pace do I need to run a sub-4 hour marathon?
To finish a marathon (42.195 km) in under 4 hours, you need to maintain a pace of approximately 5:41 per km (or 9:09 per mile). This works out to running each 5K segment in about 28:25. Use the Find Finish Time tab above to experiment with different paces and see exactly what finish time they produce.