Pace Calculator
Pace Calculator
Inputs
Results
| 5K | 0:26:06 |
| 10K | 0:54:26 |
| Half Marathon | 2:00:05 |
| Marathon | 4:10:23 |
| 1 Mile | 0:07:51 |
| 50K Ultra | 4:59:44 |
| Split | Cumulative |
|---|---|
| 1 | 0:09:10 |
| 2 | 0:18:19 |
| 3 | 0:27:29 |
| 4 | 0:36:38 |
| 5 | 0:45:48 |
| 6 | 0:54:58 |
| 7 | 1:04:07 |
| 8 | 1:13:17 |
| 9 | 1:22:27 |
| 10 | 1:31:36 |
| 11 | 1:40:46 |
| 12 | 1:49:55 |
| 13 | 1:59:05 |
| 13.1 | 2:00:00 |
Based on your results — what to do next:
How many calories does this burn?
13.1 miles burns roughly 1310 calories — see how that fits your daily target.
What is your training baseline?
Running at 9:10/mi counts as vigorous activity — BMR plus activity gives your real daily burn.
Race weight matters
Runners typically gain about 2 seconds per mile for every pound carried — see your healthy weight range.
Paceis how long it takes to cover one unit of distance — minutes per mile or minutes per kilometer. This calculator solves for any of the three variables: give it two of pace, time, and distance and it returns the third. It also converts to mph and km/h, gives your 400m track lap time, builds an even-split pacing table, and predicts your times at 5K, 10K, half marathon, marathon, and 50K using the Riegel endurance formula.
How Pace Is Calculated
Pace, time, and distance form a three-variable identity. Fix any two and the third is determined.
| Variable | Meaning | Example |
|---|---|---|
| Pace | Time per unit distance | 9:09 /mi |
| Time | Total elapsed time | 4:00:00 |
| Distance | Course length | 26.2 mi |
| Speed | Distance ÷ time (inverse of pace) | 6.55 mph |
Pace ↔ speed conversion
Speed (mph) = 60 ÷ pace in decimal minutes per mile
Example: 9:09/mi = 9.15 minutes → 60 ÷ 9.15 = 6.56 mph (your treadmill setting).
Mile ↔ kilometer pace
min/km = min/mi ÷ 1.609344
Example: 9:09/mi ÷ 1.609 = 5:41/km. A quick field approximation is to multiply km pace by 1.6.
Riegel race prediction (1977)
T₂ = T₁ × (D₂ ÷ D₁)1.06
The 1.06 exponent encodes that pace degrades slightly as distance grows. A 25:00 5K predicts a 52:07 10K and a 1:55:00 half marathon.
Worked Example — 4-hour marathon target
- Time: 4:00:00 = 14,400 seconds; Distance: 26.2188 miles
- Pace: 14,400 ÷ 26.2188 = 549.2 sec/mi = 9:09 per mile
- Metric: 14,400 ÷ 42.195 km = 341.3 sec/km = 5:41 per kilometer
- Speed: 60 ÷ 9.153 = 6.55 mph (10.55 km/h)
- 400m track lap: 341.3 × 0.4 = 2:17 per lap
- Halfway split at even pace: 2:00:00 at 13.1 miles
💡 Pro-Tip
Even splits are a pacing target, not a race plan. The split table above assumes identical effort every mile, but almost nobody runs that way successfully. The evidence strongly favors a negative split: run the first half 10–20 seconds per mile slowerthan goal pace, then reel it in. Nearly every marathon world record has been set this way, because going out fast burns glycogen at a disproportionate rate and the debt comes due after mile 20. Also budget for the GPS problem — certified courses are measured on the shortest legal line, so most runners record 26.4 to 26.6 miles rather than 26.2. Pace off your watch pace, not your split-per-mile-marker, or you will arrive at the finish 60–90 seconds slower than the math promised.
Pace Calculator FAQ
What pace is a sub-4-hour marathon?
9:09 per mile(5:41 per kilometer) held for all 26.2 miles. For reference: a 3:30 marathon is 8:01/mi, a 3:00 marathon is 6:52/mi, and a 5:00 marathon is 11:27/mi. Add roughly 10–15 seconds per mile of buffer for the extra distance your GPS will record.
What pace is a sub-30-minute 5K?
9:39 per mile or 6:00 per kilometer — a clean 6:00/km makes the math trivial: 5 × 6:00 = 30:00. On a 400m track that is 2:24 per lap. Sub-25 requires 8:03/mi, and sub-20 requires 6:26/mi.
How accurate is the Riegel race predictor?
Within a few percent when the distances are close and you have actually trained for the longer one. It is reliably optimistic when extrapolating from a 5K to a marathon, because the formula assumes endurance scales smoothly and knows nothing about your long-run volume, fueling strategy, or race-day heat. Treat a marathon prediction from a 5K as a ceiling, not a plan.
What is a good running pace for a beginner?
Typically 10:00 to 13:00 per mile, and easy days should be slower than that. The talk test beats any number: if you cannot hold a conversation in full sentences, you are running your easy miles too hard. Most recreational runners improve fastest by making easy days genuinely easy.
How do I convert treadmill speed to pace?
Divide 60 by the mph setting. A treadmill at 6.0 mph is 60 ÷ 6 = 10:00 per mile; 7.5 mph is 8:00/mi; 8.0 mph is 7:30/mi. Because a belt has no wind resistance, most coaches suggest a 1% incline to approximate outdoor effort.
Why is my GPS distance longer than the race distance?
Certified courses are measured along the shortest possible legal route, hugging every tangent. Real runners weave around other people, run wide on turns, and cross the road for aid stations. Add GPS drift near buildings and trees and most marathoners log 26.4–26.6 miles. Budget about 1% of extra distance into your goal pace.
Next Step: Related Calculators
Calorie Calculator (TDEE)
Daily calorie needs for weight loss, maintenance, or muscle gain using Mifflin-St Jeor.
BMR Calculator
Basal Metabolic Rate via 3 formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) plus TDEE.
Ideal Weight Calculator
Ideal body weight from all four clinical formulas (Devine, Robinson, Miller, Hamwi) plus your healthy BMI range.