Pace Calculator

FAQ

How do I convert pace to speed (min/km to km/h)?

Divide 60 by your pace in decimal minutes. Example: 5:00 min/km = 60 ÷ 5 = 12 km/h. For min/mile, divide 60 by pace and multiply by 1.60934.

What is a good running pace for a beginner?

Beginners typically start at 7–9 min/km, focusing on completing the distance rather than speed. After 2–3 months of consistent training, 6:30–7:30 min/km is a realistic goal.

What is the average 5K pace for recreational runners?

Recreational runners typically finish a 5K in 25–35 minutes (5:00–7:00 min/km). The most common finish time is around 30 minutes, equating to 6:00 min/km.

How do I calculate my marathon finish time?

Multiply your pace in decimal minutes by 42.195. At 5:30 min/km (5.5 min): 5.5 × 42.195 = 232 min = 3:52:04. Use the Race Time Calculator above for any distance.

What pace do I need to run a sub-4 hour marathon?

You need to average 5:41 min/km (9:09 min/mile) or faster. Build in a 5–10 sec/km buffer for water stops and late-race fatigue.

How does pace differ between km and miles?

Since 1 mile = 1.60934 km, a min/mile pace is always a higher number than min/km. To convert: min/mile = min/km × 1.60934. Example: 5:00 min/km = 8:03 min/mile.

What is a good cycling cadence and how does it relate to pace?

Cyclists typically express pace in km/h. Recreational cyclists average 15–25 km/h; competitive riders 30–45 km/h. To convert km/h to min/km: pace = 60 ÷ speed.

How do I calculate pace for a half marathon?

Divide your target finish time in minutes by 21.0975 km. For a 2:00:00 finish: 120 ÷ 21.0975 = 5:41 min/km. The Race Time Calculator above handles this automatically.

What are typical training pace zones (easy, tempo, threshold)?

Zone 1 (Easy): 60–70% max HR. Zone 2 (Aerobic): 70–80%. Zone 3 (Tempo): 80–88%, comfortably hard. Zone 4 (Threshold/VO2max): 88–92%. Zone 5 (Race): 92–100%, maximum effort.

How do I calculate the pace needed to beat a personal record?

Divide your target time in minutes by distance in km. To run 10K in 48 min: 48 ÷ 10 = 4:48 min/km. Adjust pace in the Race Time Calculator until you hit your target time.

What is negative split running and how do I plan my pace?

Negative split means running the second half faster than the first. Start 10–15 sec/km slower than goal pace, then gradually pick up speed. Most world records are set with even or negative splits.

How does elevation gain affect running pace?

Add approximately 6 sec/km for every 10 m of elevation gain per km. For steep trails, use Naismith's rule: add 1 minute per 10 m of ascent per km travelled.

How to adjust pace for heat and humidity?

Above 20°C, slow down 6–12 sec/km per 5°C temperature increase. At 30°C with high humidity, pace can drop by 30–60 sec/km. Use heart rate or perceived effort as your guide on very hot days.

What is the difference between running pace and race pace?

Training pace is typically 60–90 sec/km slower than race pace to allow recovery. Most runs should feel conversational — only race-effort workouts should feel like a race.

How do I convert min/mile to min/km?

Divide your min/mile pace by 1.60934. Example: 8:00 min/mile ÷ 1.60934 = 4:58 min/km. Our calculator converts automatically — select "min/mile" as your pace unit and click Convert.