Skip to content
PT EN

Running pace calculator

Calculate your pace (min/km) and average speed from the run distance and time.

km
min
s
Pace
6:00 min/km
Average speed10 km/h

How the calculation works

Pace is the time per kilometer: pace = total time ÷ distance. A 6:00 min/km pace means 6 minutes per kilometer.

Examples

  • 10 km in 55 min: pace of 5:30 min/km.
  • A 6:00 min/km pace = 10 km/h.

Frequently asked questions

What pace for 5 km in 30 min?

6:00 min/km — exactly 6 minutes per kilometer.

How to convert pace to speed (km/h)?

Divide 60 by the pace in minutes. A 5:00 min/km pace = 60 ÷ 5 = 12 km/h.

What pace do I need for a race goal?

Divide the target time by the distance. For a half marathon (21.1 km) in 2h: 120 ÷ 21.1 ≈ 5:41 min/km.

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

5:41 min/km for the full 42.195 km. A 3:30 finish needs 4:59 and a 3-hour finish 4:16.

How do I convert pace to km/h?

Divide 60 by the pace in minutes: 5:00 min/km is 12 km/h. Pace is the inverse of speed — lower is faster.

Should I always run at the same pace?

No. A balanced plan mixes easy running (most of the volume), race pace, intervals and a relaxed long run.

Why is my pace worse in the heat?

Because blood flow is diverted to the skin for cooling. Losing 20–40 seconds per kilometre on a hot humid day is normal.

Related calculators

Heart rate zones

Calculate your maximum heart rate and training zones for fat burning and conditioning.

Race time predictor

Estimate your time at another distance from a race you've already run (Riegel formula).

Average speed

Calculate average speed from distance and time, in km/h and m/s.

More Sports calculators

See all →

1RM (one-rep max)

Estimate your one-rep max (1RM) and the loads to train at different intensities.

VO₂ max (Cooper test)

Estimate your VO₂ max with the Cooper test: distance covered in 12 minutes.

FFMI

Calculate your FFMI, the index that measures how much lean mass you carry for your height.

Target heart rate (Karvonen)

Calculate personalized training zones with the Karvonen method, which uses your resting heart rate.

Swim pace

Calculate your swim pace per 100 meters, speed and pace per 50 m, from distance and time.

Training load (%1RM)

From your one-rep max (1RM), see the ideal weight for each rep range.

Steps to distance

Convert steps into distance and calories, using your height to estimate stride length.

Updated on June 18, 2026 · by Rafael Rossi · Methodology & sources