Pace Calculator
Adjust the inputs below. Results update as you type.
How it works
Pace = time / distance. Time = pace × distance. Distance = time / pace. Convert between min/mile and min/km by multiplying/dividing by 1.609. For race planning: 5K (3.1 mi), 10K (6.2 mi), half marathon (13.1 mi), marathon (26.2 mi). Negative splits (faster second half) are the optimal marathon strategy. Easy runs should feel conversational—roughly 60–75% of max heart rate.
Input guidance
- Use measured values (recent weight, height, activity level) rather than guesses.
- Recalculate every few weeks as your routine and body metrics change.
- Pair screening metrics with context such as sleep, stress, and medical history.
The formula
Pace = time ÷ distance. Speed = distance ÷ time. Finish time = pace × distance. Keep units consistent (minutes per mile or per kilometer).
Worked example
Running 5 miles in 40 minutes is a pace of 40 ÷ 5 = 8 minutes per mile, or a speed of 7.5 mph.
More examples to test
- Maintenance case: keep activity constant and observe expected baseline ranges.
- Adjustment case: change only one major variable to understand sensitivity.
How to interpret results
Use results for awareness and planning, then validate with qualified medical or nutrition professionals for individualized decisions.
When this can be inaccurate
Population formulas cannot account for all biological factors such as medical conditions, medication effects, body composition differences, and genetics.
Change history
- July 2026: Quality-reviewed for publication with formula checks and explanatory copy updates.
Site-wide corrections also appear on the corrections log.
Track fitness goals with a top app
General wellness resource.
Frequently asked questions
How do I convert pace to speed?+
Divide 60 by your pace in minutes per mile to get mph. An 8-minute mile is 60 ÷ 8 = 7.5 mph.
How do I predict a race finish time?+
Multiply your target pace by the race distance. At 9 min/mile, a marathon (26.2 miles) takes about 3 hours 56 minutes.
What is negative splitting?+
Running the second half of a race faster than the first. It is a common strategy to avoid burning out early and finish strong.
Can this calculator diagnose a condition?+
No. It is a screening and education tool only, not a clinical diagnosis.
When should I seek professional advice?+
Seek professional advice when results are extreme, persistent, or conflict with symptoms, goals, or prior medical guidance.