What is running pace?
Pace is the time it takes to run one kilometer or one mile, and it's the most common metric runners use to gauge training intensity or track progress toward a goal time. A "5-minute pace" means running 1km in 5 minutes.
The formulas
Pace per km (min) = total time (min) Γ· distance (km)
Average speed (km/h) = distance (km) Γ· time (hours)
Reference paces by race distance (for reference only)
- 5K: Beginners typically aim for 6-7 min/km; experienced runners aim for 4-5 min/km.
- 10K: Beginners typically aim for 6-7 min/km; experienced runners aim for the high 4s to 5 min/km.
- Half marathon (21.1km): A common finishing goal is about 2 hours to 2 hours 30 minutes.
- Full marathon (42.195km): A common finishing goal is about 4 to 5 hours.
Frequently Asked Questions
What format should I use for the time?
Enter either "minutes:seconds" (e.g. 50:00) or "hours:minutes:seconds" (e.g. 1:30:00) and it will be recognized automatically. Use minutes:seconds for times under an hour, and hours:minutes:seconds for times over an hour.
Can I check calories burned based on steps too?
Yes β if you're curious about calories burned from walking, try the Steps to Calories Calculator.