Running Pace Calculator – 5K, 10K, Half & Full Marathon

🏃 Fitness

Running Pace Calculator

Calculate pace, speed and projected finish times for 5K, 10K, Half Marathon and Full Marathon.

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Pace Results

Your Running Pace
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per kilometre

⚡ Performance Stats

🏅 Projected Finish Times

💡 Training Tips

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Easy runs: Should be 60–90 sec/km slower than race pace. 80% of your weekly mileage should be easy effort.
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10% rule: Increase weekly mileage by no more than 10% per week to avoid injury.

Saving…

Whether you are training for your first 5K or chasing a marathon PB, knowing your running pace is the foundation of effective training. Our free Running Pace Calculator instantly converts your time and distance into pace per kilometre, speed in km/h, and projected finish times for all major race distances.

Enter any race distance and time combination – from a parkrun 5K to a full 42.2 km marathon – and get a complete breakdown of your performance stats in seconds.

How to Use This Calculator

  1. Select your race distance from the dropdown – 5K, 10K, Half Marathon, Full Marathon, or enter a custom distance.
  2. Enter your time in hours, minutes and seconds (e.g. for 25 minutes, enter 0 hours, 25 minutes, 0 seconds).
  3. Click “Calculate Pace” to see your pace, speed, and projected times for all major distances.
  4. Use the projected times to set realistic goals for your next race.

Race Level Reference

  • Elite runners: Marathon finish under 2:30 (men under 2:00)
  • Sub-elite / Competitive: Marathon 2:30 – 3:30
  • Recreational runners: Marathon 3:30 – 4:30
  • Casual / first-timers: Marathon 4:30 – 6:30+
  • Easy training runs should be 60–90 sec/km slower than race pace

Frequently Asked Questions

What is a good running pace for beginners?

For beginners, a comfortable pace is typically 7–9 minutes per kilometre. You should be able to hold a conversation while running. As fitness builds over 8–12 weeks, this naturally improves to 6–7 min/km for most people.

How do I use my pace for training?

Use 70–80% of your race pace for easy, aerobic training runs. Reserve your actual race pace for tempo runs once or twice a week. The 80/20 rule 80% easy, 20% hard is used by elite athletes worldwide.

What is a negative split?

Running the second half of a race faster than the first half. It is the most efficient pacing strategy most world marathon records are run with a slight negative split. This calculator helps you plan your target pace for each half.

How do I calculate my 5K pace from a 10K time?

Your 5K pace is typically about 10–15 seconds per km faster than your 10K pace. The calculator automatically projects all distances from any input, so you can see all your race predictions at once.