Running Pace Calculator: Pace, Speed and Race Predictions
Enter how far you ran and how long it took. You will get your pace per kilometre and per mile, your average speed, and what that effort could mean over other race distances.
Educational estimate only. It is not medical advice or a diagnosis. Talk to a doctor or registered dietitian before changing your diet or exercise.
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From related categoriesHow to use this calculator
- Enter the distance in kilometres.
- Enter your time in hours, minutes and seconds.
- Read your pace and speed.
- Use the predictions to set race goals.
The formula
Worked example
10 km in 55 minutes is 3,300 seconds, so the pace is 330 seconds per km, or 5:30 /km. That is 8:51 per mile and 10.9 km/h. The Riegel prediction is 26:23 for 5K, 2:01:21 for a half marathon and 4:13:01 for a marathon.
Understanding your result
Predictions assume you have trained for the longer distance. They become less reliable as the distance grows, and marathon estimates from a short run are often too hopeful. Use them as a target, not a promise.
When to use it
- Check your pace from a treadmill or watch.
- Set goals for an upcoming race.
- Compare efforts across different distances.
Assumptions and limits
Educational estimate, not medical advice. A doctor or registered dietitian can give guidance that fits your health. Hot weather, hills and fatigue change real pace. Increase training distance gradually.
Frequently asked questions
How do I convert pace to speed?
Divide 60 by your pace in minutes per km. A 6:00 /km pace is 10 km/h.
How accurate are race predictions?
They work best for similar distances and well trained runners, and get weaker for the marathon.
Can I enter miles?
Enter kilometres. One mile is 1.609 km.
What is a good pace?
It depends on age, fitness and goal. Compare with your own earlier runs.
What is the Riegel formula?
A published model where time rises faster than distance, using an exponent of 1.06.