Running pace calculators and converters
Work out your pace per mile, turn treadmill speed into minutes and seconds, plan a race and set training paces. Free, with no signup.
Running pace is the time you take to cover one mile or one kilometer. Speed is the distance you cover in one hour. They describe the same run, and each tool here converts between them with exact constants and shows its working.
Start with your goal
- I have a time and a distance. Use the mile pace calculator to get pace per mile and per kilometer, then the pace chart to see it next to other paces.
- I am on a treadmill. Convert the speed on the display with the mph to min/mile converter, or with the speed to pace calculator if it shows km/h.
- I am planning a race. Pick the 5K, 10K, half marathon or marathon calculator, or estimate a goal with the race time predictor.
- I want to train at the right paces. Use the training pace calculator to turn a recent race into easy, threshold and interval paces.
- I want to know how I compare. See the average running pace by distance.
Calculators
Each card shows a real example result from the tool.
- 5K in 25:008:03 per mileMile pace calculatorEnter a distance and a time. Get pace per mile and per kilometer, speed and mile-by-mile splits.
- 7.1 mph8:27 per mileMPH to min/mile converterTurn the speed on a treadmill display into pace, with a treadmill speed chart and finish times.
- 8:00 per mile4:58 per kmMile to km pace calculatorConvert pace between minutes per mile and minutes per kilometer, with kilometer-marker times.
- 12 km/h5:00 per kmSpeed to pace calculatorConvert running speed in km/h or mph to pace per kilometer and per mile.
- 5K average pace, men / women7:04 / 8:18 per kmAverage running paceAverage pace by distance from 107.9 million race results, and a tool to compare your own pace.
- 4:00 to 15:0045 paces per mileRunning pace chartMin/mile, min/km, mph, km/h, 400 m lap and race finish times for every pace from 4:00 to 15:00 per mile.
- 5K in 25:0010K in 52:07Race time predictorPredict your time at another distance from a recent race, with the evidence on where the formula runs fast.
- 5K 25:00 and 10K 52:30Exponent 1.07Riegel exponent calculatorFind your own fatigue exponent from two race results and predict other distances with it.
- 5K in 25:00VDOT 38.3Training pace calculatorTurn a recent race into easy, threshold, interval and repetition paces, plus equivalent race times.
- 5K goal 25:008:03 per mile5K pace calculatorGoal time to pace per mile and per kilometer, with kilometer and mile splits.
- 10K goal 50:008:03 per mile10K pace calculatorGoal time to pace, speed and splits for a 10K.
- Half goal 1:45:008:01 per mileHalf marathon pace calculatorGoal time to pace and checkpoint splits for 13.1 miles.
- Marathon goal 4:00:009:09 per mileMarathon pace calculatorGoal time to pace and checkpoint splits for 26.2 miles.
Latest guides
Sourced explanations of the numbers behind the calculators.
How much does heat slow your pace? What research showsWhat marathon studies found as the heat index rises, why the studies disagree and how to plan pace.
Treadmill vs outdoor running: what the research reviews showWhat systematic reviews found on biomechanics, heart rate and effort, and how to set pace and incline.
Riegel’s formula: predict race times and find your exponentHow the formula works, how accurate it is, and how to calculate your own exponent from two races.
Why you can trust the numbers
All calculators share one formula library. One mile is exactly 1,609.344 meters, and results are rounded only when shown. Charts and tables are generated from the same code as the calculators, so they cannot disagree. Automated tests compare each published table and worked example with independent calculations before a page goes live.
Guides name their sources, link to them where a stable link exists and say what a study did not test. The methodology page lists every constant, formula and source, and explains how corrections are handled.
Built and written by Shaheer Bin Ramzan
Software engineer and SEO specialist with five years of professional experience. Read his author page to see his background, tools and limits, or read more about the site and its principles.