Running Pace Calculator
Enter your target distance and finish time to instantly get your required pace per mile and per kilometre.
The most common race mistake is going out too fast. Know your target pace before race day — and train to hold it.
6.2 mi
Length of a 10K race — one of the most popular race distances worldwide
26.2 mi
Marathon distance — plan your pace per mile to finish strong, not fade
1.60934
Miles per kilometre — the conversion factor between min/mile and min/km
Why pace is the foundation of race training
A time goal without a pace target is just a wish.
Consistent pace beats starting fast
Going out too fast in the first mile is the most common race mistake. Runners who run even splits (each mile at the same pace) or negative splits (second half slightly faster) outperform those who start fast and fade. Use this calculator to find your target pace and practise holding it.
Train at different paces for different goals
Not all training runs should be at race pace. Easy runs (60–70% max heart rate) build aerobic base. Tempo runs (slightly faster than race pace) build lactate threshold. Speed intervals (much faster) improve VO2 max. Use this tool to find your race pace — then train at multiples of it.
Pace is the language of race planning
Once you know your target pace, you can plan every mile split of a race — factoring in elevation, water stops, and the effort to negative-split the second half. Pace converts an abstract time goal into a concrete per-mile target you can train for.
Pace per mile needed to hit target finish times
Running pace, speed, and distance are interrelated: pace (min/mile) × distance = total time; speed (mph) = 60 ÷ pace. A 10-minute/mile pace equals 6 mph. Most recreational runners target 9–12 min/mile; competitive amateur runners 7–9 min/mile; sub-elite runners 6–7 min/mile. For race goal planning, accurate pace-to-finish-time conversion is essential — 26.2 miles at 10:00/mile = 4:22 marathon finish.
| Race distance | Fast time | Good time | Moderate | Casual |
|---|---|---|---|---|
| 5K | 8.064516129032258/mi | 9.67741935483871/mi | 11.29032258064516/mi | 12.903225806451612/mi |
| 10K | 8.064516129032258/mi | 9.67741935483871/mi | 11.29032258064516/mi | 12.903225806451612/mi |
| Half | 7.633587786259542/mi | 9.160305343511451/mi | 11.450381679389313/mi | 13.740458015267176/mi |
How do you calculate running pace, speed, and finish time?
Pace (min/mile) = total time (minutes) ÷ distance (miles). Speed (mph) = distance (miles) ÷ time (hours). Finish time = pace × distance. Examples: 5K in 28:00 → pace = 28 ÷ 3.107 = 9:01/mile; speed = 3.107 ÷ 0.4667 = 6.66 mph. For a marathon (26.2 miles) goal of sub-4 hours: required pace = 240 minutes ÷ 26.2 = 9:09/mile. Metric conversions: 1 mile = 1.609km; pace in min/km = pace in min/mile ÷ 1.609. A 5:00/km pace = 8:03/mile.
How do I set realistic race finish time goals based on training pace?
Common race pace predictors: 5K time is the strongest predictor of potential at longer distances. Pete Riegel's formula: T2 = T1 × (D2/D1)^1.06. From a 25:00 5K (T1=25, D1=3.107 miles): 10K time = 25 × (6.214/3.107)^1.06 = 51:55; half marathon = 25 × (13.1/3.107)^1.06 = 1:55:11; marathon = 25 × (26.2/3.107)^1.06 = 4:00:43. McMillan Running Calculator uses more sophisticated models. For race-day performance, expect 10–15% slower pace for the full marathon vs half marathon, not simply double the half time.
How many calories does running burn per mile?
Calories burned per mile ≈ body weight in pounds × 0.63 (walking) or 0.63 (running — nearly the same per mile, though running does so faster). A 150lb runner burns approximately 94 calories per mile, or ~680 calories for a 10K, ~1,785 calories for a marathon. Exact figures vary ±15% based on terrain, pace, and individual metabolism. Running speed above 8 mph (7:30/mile) creates additional aerobic demand that increases per-mile calorie burn slightly. The commonly cited 100 calories/mile is a reasonable population-average estimate — use body weight × 0.63 for greater accuracy.
How the Running Pace Calculator Works
Formula
Pace (min/mile) = Total Minutes ÷ Distance (miles)
Pace (min/km) = Pace (min/mile) ÷ 1.60934
Example: 5K (3.1 miles) in 28 minutes
Pace/mile = 28 ÷ 3.1 = 9.03 min/mile → 9:02
Pace/km = 9.03 ÷ 1.60934 = 5.61 min/km → 5:37Enter your race distance
Use the quick-pick buttons for 5K (3.1 mi), 10K (6.2 mi), half marathon (13.1 mi), or full marathon (26.2 mi).
Set your target finish time
Enter total minutes. 30 min for a 5K · 60 min for a 10K · 2 hours for a half · 4 hours for a full.
Read pace in both units
Pace per mile and pace per km — both shown as MM:SS format for easy comparison and training reference.
This calculator uses total race time divided by distance to give you an average pace target. Real races rarely have perfectly even splits — hills, crowded starts, and wind affect every mile — but knowing your average target pace is the essential starting point for any race plan.
Once you have your pace, use it to set up training. Your long easy runs should be 60–90 seconds per mile slower than race pace. Tempo runs (lactate threshold work) should be 20–30 seconds per mile faster. Speed intervals can be 60–90 seconds per mile faster. The race pace number from this calculator anchors all of those targets.
Frequently Asked Questions
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