Convert running pace & speed
Running Time Standards by Level – 5K, 10K, Half and Marathon Benchmarks
Understand how your running performance compares across popular race distances. This benchmark chart breaks down finish times and average paces for beginner, recreational, intermediate, advanced, and elite runners in the 5K, 10K, half marathon, and marathon.
| Level | 5km (min) | Pace (min/km) | 10km (min) | Pace (min/km) | Half Marathon (h/mm/ss) | Pace (min/km) | Marathon (h/mm/ss) | Pace (min/km) |
|---|---|---|---|---|---|---|---|---|
| Beginner | 35-45 | 7:00-9:00 | 70-90 | 7:00-9:00 | 2:20:00 - 3:00:00 | 6:38-8:32 | 5:00:00 - 6:00:00+ | 7:07 - 8:32+ |
| Recreational | 28-35 | 5:36-7:00 | 58-70 | 5:48-7:00 | 2:00:00 - 2:20:00g | 5:40-6:38 | 4:15:00 - 5:00:00 | 6:02 - 7:07 |
| Intermediate | 22-28 | 4:24-5:36 | 45-58 | 4:30-5:48 | 1:40:00 - 2:00:00 | 4:44-5:40 | 3:30:00 - 4:15:00 | 4:59 - 6:02 |
| Advanced | 18-22 | 3:36-4:24 | 37-45 | 3:42-4:30 | 1:25:00 - 1:40:00 | 4:02-4:44 | 3:00:00 - 3:30:00 | 4:16 - 4:59 |
| Elite | <17 | <3:24 | <35 | <3:30 | <1:25:00 | <4:02 | <3:00:00 | <4:16 |
What Is a Running Pace Calculator?
A running pace calculator helps you determine how fast you're running based on time and distance. Whether you're training for a 5K, half marathon, or full marathon, knowing your pace is essential for smart and structured training. This tool is ideal for runners of all levels looking to plan workouts, race strategies, or compare pacing across different distances.
How Does the Pace Calculator Work?
Our calculator uses simple but powerful math to give you instant results. Input distance and time - and the calculator will compute the pace or speed. The output will show minutes per kilometer or mile for pace, and km/h or mph for speed, depending on your preference.
Why Use a Running Pace Calculator?
- Plan your training with precise pacing targets for intervals, long runs, or race prep
- Convert between pace (min/km or min/mi) and speed (km/h or mph) instantly
- Track how changes in fitness affect your running pace
- Understand your performance across different distances and terrains
- Set realistic pacing strategies for upcoming races and training blocks
Inputs and Outputs Explained
You only need to enter two of the following:
- Choose output (min/km, min/mi, km/h, or mph)
- Distance (in km or miles)
- Time (hh:mm:ss)
The calculator will instantly give you the missing value. You can also switch between metric and imperial units depending on where you’re from or what your training plan uses.
Pro Tips for Using Pace Calculators
- Use race-specific distances (e.g., 5.00 km or 13.1 mi) for most accurate race-day planning
- Adjust for terrain and weather—pace calculators assume flat conditions
- Combine with a race time predictor to plan training pace zones
- Want to convert between units fast? Use the integrated pace-to-speed converter
Try It Now
Use our free running pace calculator to find your pace or speed in seconds. No signup required—just accurate results for better training and racing.
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Try our Wilks calculatorFAQ – Running Pace, Time & Distance Calculators
What is running pace, and how is it different from speed?
Pace refers to how much time it takes to run a certain distance (e.g. minutes per kilometer or mile), while speed is how far you run in a certain amount of time (e.g. kilometers per hour). Pace is most commonly used in running.
How do I calculate my running pace?
To calculate your average pace, divide your total run time by the distance. For example, if you run 5 km in 25 minutes, your pace is 5:00 per km. Use the "Calculate Pace" mode to do this instantly.
Can I switch between kilometers and miles?
Absolutely. The calculator supports both metric (km) and imperial (miles) units for distance, pace, and speed. Just choose your preferred unit before or after calculating.
What's the difference between min/km and km/h?
min/km = time it takes to run one kilometer (used by runners) km/h = distance you can run in one hour (used more in cycling or driving) Our calculator allows you to convert between pace and speed easily.
Do elite runners use pace or speed?
Yes! Most runners, including elite athletes and coaches, use pace for training and racing, especially when setting split times or using GPS watches. Speed (km/h or mph) is more common in cycling and treadmill settings.
Why is it useful to calculate pace or time in advance?
Knowing your pace or finish time helps you: Set realistic race goals Monitor progress during training Plan hydration and energy strategies during long runs Compare performance across distances
Can I use these calculators for walking or hiking?
Yes! The calculations work for any steady movement, including walking, hiking, or treadmill workouts. Just enter your time and distance like normal.