Running pace is one of the simplest training metrics: divide total time by total distance. The goal is to turn pace, speed, and split math into numbers you can use on a watch, treadmill, track, or race course.
The Basic Formula
Pace = total time divided by distance. If you run 10 kilometers in 50 minutes, your pace is 5:00 per kilometer.
For miles, divide the same total time by miles covered. A 10K is about 6.21 miles, so 50 minutes is about 8:03 per mile.
Use Moving Time Carefully
Moving time can hide stops at traffic lights or aid stations. Elapsed time is better for race planning because the clock does not pause on race day.
For workout analysis, moving time can still be useful if you intentionally paused between intervals.
How to Use Pace for Goals
Once you know target pace, convert it into splits so the goal is easier to monitor during a run.
Use the race predictor only after you have a recent effort that represents current fitness.
Method and Sources
How this page is checked
- Pace, speed, split, and chart pages use deterministic distance/time arithmetic.
- Pace is calculated as elapsed time divided by distance; speed is calculated as distance divided by elapsed time.
- Accuracy depends on the distance and time values entered or listed in the chart.
Sources
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Running Pace Calculator
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Predict race finish times from a recent result, compare equivalent races, and build A/B/C goal ranges for 5K, 10K, half marathon, and marathon.
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