Pace Calculator
Calculate your running or walking pace per mile and kilometer based on distance and time.
Running and Walking Pace Explained
Pace calculator helps runners and walkers determine how fast they're moving per unit of distance. Whether you're training for a 5K, marathon, or simply tracking fitness progress, understanding your pace is essential for effective training and race preparation.
Your pace represents the time it takes to cover one mile or one kilometer. A pace of 8:00 min/mile means you complete each mile in 8 minutes. This metric differs from speed, which measures distance covered per hour (like 7.5 mph).
Pace vs Speed: The Key Difference
Runners typically use pace (time per distance) rather than speed because it's easier to gauge effort during training. When you know your target pace, you can check your watch at each mile marker and adjust accordingly. Speed (distance per time) is more commonly used in cycling and driving contexts.
Conversion Formulas:
- Pace (min/mile) = Total Minutes ÷ Distance (miles)
- Speed (mph) = Distance (miles) ÷ Time (hours)
- 1 mile = 1.60934 kilometers
What is a Good Running Pace for Beginners?
A good running pace varies based on fitness level, age, and goals. For beginners, a comfortable pace typically falls between 10-12 minutes per mile (6:13-7:27 min/km). The key is maintaining a pace where you can hold a conversation without gasping for air - often called "conversational pace."
Average Pace by Fitness Level
| Runner Level | Pace (min/mile) | Pace (min/km) | 5K Time |
|---|---|---|---|
| Beginner | 10:00-12:00 | 6:13-7:27 | 31:00-37:20 |
| Intermediate | 8:00-10:00 | 4:58-6:13 | 24:50-31:00 |
| Advanced | 6:30-8:00 | 4:02-4:58 | 20:10-24:50 |
| Elite | Under 6:00 | Under 3:44 | Under 18:40 |
Walking Pace Guidelines
Average walking pace ranges from 15-20 minutes per mile (9:19-12:26 min/km). Brisk walking, which offers significant cardiovascular benefits, typically falls around 13-15 minutes per mile. For tracking walking exercise, you might also find our calories burned calculator helpful.
How Do You Calculate Pace for Different Race Distances?
To calculate pace for any race, divide your total time by the distance. For example, finishing a 10K (6.2 miles) in 50 minutes gives you a pace of approximately 8:04 per mile. Most runners slow down over longer distances, so marathon pace is typically 30-60 seconds slower per mile than 5K pace.
Common Race Distances Reference
| Race | Distance (miles) | Distance (km) |
|---|---|---|
| 5K | 3.1 | 5 |
| 10K | 6.2 | 10 |
| Half Marathon | 13.1 | 21.1 |
| Marathon | 26.2 | 42.2 |
Training Zones Based on Pace
Effective training programs use different pace zones. Easy runs should feel comfortable at 60-70% effort, while tempo runs push you to 80-85% effort. Interval training alternates between high-intensity bursts and recovery periods. Monitoring your heart rate alongside pace gives a complete picture of training intensity.
What Factors Affect Your Running Pace?
Several factors influence your running pace beyond fitness level. Understanding these helps set realistic expectations and improve performance over time.
- Terrain: Hill running and trail surfaces slow pace by 10-30% compared to flat roads
- Weather: Heat above 75°F (24°C) can add 1-2 minutes per mile to your pace
- Elevation: Higher altitudes reduce oxygen availability, slowing pace
- Fatigue: Pace naturally slows in later miles of long runs
For accurate calorie tracking during your workouts, try our TDEE calculator to understand your total daily energy expenditure.
Last Updated: January 2026 | Reviewed for accuracy