What is a good running pace?

It depends on experience. Beginner runners average 6:00–7:00/km (9:40–11:15/mile). Intermediate runners aim for 4:30–5:30/km. Elite runners run sub-3:30/km.

How accurate are race projections?

They are reasonably accurate for trained runners at adjacent distances (5K to 10K). The further apart the distances, the less reliable the projection.

Pace Calculator | The Life Calculators

Pace Calculator

Calculate Running Pace

I want to find...

Distance

Hours

Minutes

Seconds

Pace /km

5:00 /km

Pace /mile

8:03 /mi

Speed

12.0 km/h

Speed

7.5 mph

Race Projections

25:00

10K

50:00

Half Marathon

1:45:29

Marathon

3:30:59

How This Calculation Works

The pace calculator divides your total time by distance to find your pace (minutes per km or mile). It also calculates speed in km/h or mph and projects finish times for common race distances.

Race projections use the Riegel formula, which accounts for the fact that pace slows as distance increases.

Common Mistakes to Avoid

Assuming training pace equals race pace. Most training runs should be 30–60 seconds per km slower than your goal race pace.
Starting too fast. Going out at goal pace from the start often leads to slowing down dramatically in the second half.
Not accounting for terrain. Hills, trail surfaces, and weather significantly affect pace.

Worked Example

Scenario: You ran 5 km in 25 minutes.

Pace: 25 ÷ 5 = 5:00/km (8:03/mile).

Speed: 5 ÷ (25/60) = 12 km/h (7.5 mph).

Projected 10K: ~52 minutes. Half marathon: ~1:54.

Frequently Asked Questions

What is a good running pace?: It depends on experience. Beginner runners average 6:00–7:00/km (9:40–11:15/mile). Intermediate runners aim for 4:30–5:30/km. Elite runners run sub-3:30/km.
How accurate are race projections?: They are reasonably accurate for trained runners at adjacent distances (5K to 10K). The further apart the distances, the less reliable the projection.