What is a good running pace?

Beginner runners average 12-15 min/mile. Intermediate: 9-12 min/mile. Advanced: 7-9 min/mile. Elite runners run under 5 min/mile.

How do I convert pace to speed?

Speed (mph) = 60 / pace (min/mile). A 10 min/mile pace equals 6 mph. An 8 min/mile pace equals 7.5 mph.

What pace should I run for a 5K?

A 30-minute 5K requires a 9:39/mile pace. A 25-minute 5K needs 8:03/mile. A 20-minute 5K requires 6:26/mile.

How can I improve my pace?

Include interval training, tempo runs, and long slow runs in your routine. Increase weekly mileage gradually (10% rule). Consistent training over months yields the best results.

Pace Calculator

Calculate running or walking pace, speed, and predicted finish times from your distance and time.

Distance

miles

Hours

Minutes

Seconds

Pace

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Speed —

Pace per KM —

5K Finish (at this pace) —

Extended More scenarios, charts & detailed breakdown ▾

Distance

miles

Hours

Minutes

Seconds

Pace per Mile

—

Speed —

Pace per KM —

5K Finish Time —

Half Marathon Finish —

Professional Full parameters & maximum detail ▾

Distance

miles

Hours

Minutes

Seconds

Runner Weight ?

lbs

Elevation Gain ?

Current Pace

Pace (per mile) —

Speed (mph) —

Pace (per km) —

Race Projections

5K Projection —

10K Projection —

Half Marathon Projection —

Full Marathon Projection —

Additional Metrics

Calories Burned —

Elevation-Adjusted Pace —

How to Use This Calculator

Enter the distance you ran/walked and the time it took. The calculator shows your pace per mile, pace per kilometer, speed in mph, and predicted finish time for a 5K at that pace.

Formula

Pace = Total Time / Distance
Speed = Distance / Time (in hours)
5K Finish = Pace per mile × 3.107

Example

Example: 5 miles in 45 minutes: Pace = 9:00/mile (5:35/km), Speed = 6.7 mph. Predicted 5K finish: 27:58.

Frequently Asked Questions

Beginner runners average 12-15 min/mile. Intermediate: 9-12 min/mile. Advanced: 7-9 min/mile. Elite runners run under 5 min/mile.
Speed (mph) = 60 / pace (min/mile). A 10 min/mile pace equals 6 mph. An 8 min/mile pace equals 7.5 mph.
A 30-minute 5K requires a 9:39/mile pace. A 25-minute 5K needs 8:03/mile. A 20-minute 5K requires 6:26/mile.
Include interval training, tempo runs, and long slow runs in your routine. Increase weekly mileage gradually (10% rule). Consistent training over months yields the best results.

Related Calculators

Sources & References (5) ▾

ACSM — ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. (2022) — ACSM
Daniels J — Daniels' Running Formula, 4th ed. (Human Kinetics, 2022) — Human Kinetics
Joyner MJ & Coyle EF — Endurance exercise performance: the physiology of champions. J Physiol. 2008;586(1):35-44 — Journal of Physiology
USA Track & Field — Performance standards and pace tables — USA Track & Field
McMillan G — McMillan Running Calculator — pace prediction methodology — McMillan Running