Running Pace
Calculator

This free running pace calculator solves for pace, time, or distance, helps you calculate training paces from a recent race, and includes a marathon pace table and pace chart for half marathon goal times.

Enter Your Details
hr
min
sec

Enter any two values (distance, time, pace) — results update live as you type.

How to use this running pace calculator
  1. Choose US Units (min/mile) or Metric Units (min/km).
  2. Pick what you want to find: Pace, Time, or Distance.
  3. Enter your race distance and finish time (or pace) — the missing value is calculated instantly.
  4. Scroll down to see your training paces, split times, and the marathon / half marathon pace tables and charts.
Your Results

Fill in your details and tap Calculate to see your pace, finish time, or distance instantly.

Marathon Pace Table

This marathon pace table shows the exact per-mile and per-kilometer pace needed to hit any marathon goal time, along with your projected splits at 5K, 10K, and the halfway point. Find your target finish time in the left column, then read across.

Goal TimePace / milePace / km5K Split10K SplitHalf Split
2:30:00 5:43 3:33 17:46 35:33 1:15:00
2:40:00 6:06 3:48 18:58 37:55 1:20:00
2:50:00 6:29 4:02 20:09 40:17 1:25:00
3:00:00 6:52 4:16 21:20 42:40 1:30:00
3:10:00 7:15 4:30 22:31 45:02 1:35:00
3:20:00 7:38 4:44 23:42 47:24 1:40:00
3:30:00 8:01 4:59 24:53 49:46 1:45:00
3:40:00 8:23 5:13 26:04 52:08 1:50:00
3:50:00 8:46 5:27 27:15 54:31 1:55:00
4:00:00 9:09 5:41 28:26 56:53 2:00:00
4:10:00 9:32 5:55 29:37 59:15 2:05:00
4:20:00 9:55 6:10 30:49 1:01:37 2:10:00
4:30:00 10:18 6:24 32:00 1:03:59 2:15:00
4:45:00 10:52 6:45 33:46 1:07:33 2:22:30
5:00:00 11:27 7:07 35:33 1:11:06 2:30:00
5:15:00 12:01 7:28 37:20 1:14:39 2:37:30
5:30:00 12:35 7:49 39:06 1:18:13 2:45:00
5:45:00 13:10 8:11 40:53 1:21:46 2:52:30
6:00:00 13:44 8:32 42:40 1:25:19 3:00:00
Marathon Pace Chart

Required pace per mile across a full range of marathon goal times. Hover any point for the exact pace.

Pace Chart for Half Marathon

This pace chart for half marathon goal times covers everything from a sub-1:20 finish to a relaxed 3-hour target, with matching 5K and 10K splits so you can check your pacing as the race unfolds.

Goal TimePace / milePace / km5K Split10K Split
1:15:00 5:43 3:33 17:46 35:33
1:20:00 6:06 3:48 18:58 37:55
1:25:00 6:29 4:02 20:09 40:17
1:30:00 6:52 4:16 21:20 42:40
1:35:00 7:15 4:30 22:31 45:02
1:40:00 7:38 4:44 23:42 47:24
1:45:00 8:01 4:59 24:53 49:46
1:50:00 8:23 5:13 26:04 52:08
1:55:00 8:46 5:27 27:15 54:31
2:00:00 9:09 5:41 28:26 56:53
2:05:00 9:32 5:55 29:37 59:15
2:10:00 9:55 6:10 30:49 1:01:37
2:15:00 10:18 6:24 32:00 1:03:59
2:20:00 10:41 6:38 33:11 1:06:22
2:30:00 11:27 7:07 35:33 1:11:06
2:45:00 12:35 7:49 39:06 1:18:13
3:00:00 13:44 8:32 42:40 1:25:19
Half Marathon Pace Chart

Required pace per mile across a full range of half marathon goal times. Hover any point for the exact pace.

Understanding Running Pace & How to Calculate Training Paces

A running pace calculator converts between three connected numbers — distance, time, and pace — so you only ever need to know two of them. Whether you're checking a treadmill split, planning a race-day strategy, or trying to calculate training paces for an upcoming training block, understanding this relationship is the foundation of smart, purposeful running.

What Is Running Pace?

Pace is the inverse of speed — instead of asking how far you go per hour, it asks how long each mile or kilometer takes. Most US runners think in minutes per mile, while the rest of the world uses minutes per kilometer. A running pace calculator handles the conversion automatically, so you never have to do the math mid-run.

How Pace Is Calculated

Pace Formula
Pace = Total Time ÷ Distance
Example: 52:00 ÷ 6.21 miles (10K) = 8:22 per mile
Time Formula
Time = Pace × Distance
Example: 8:22/mile × 26.2 miles = 3:39:20 marathon

How to Calculate Training Paces

To calculate training paces, start with one honest, recent race result — ideally a 5K or 10K run at close to full effort. That single data point anchors every other pace on your training plan, from the easiest recovery jog to the sharpest track repeat.

Coaches typically break training into a small set of named paces, each with a distinct physiological purpose:

  • Recovery / Easy pace: conversational effort, used for the bulk of weekly mileage.
  • Long run pace: slightly quicker than easy, used for your weekly long run.
  • Marathon pace: the goal pace you'd hold for a full 26.2 miles.
  • Tempo / threshold pace: "comfortably hard," roughly between 10K and half marathon race pace.
  • Interval (VO2max) pace: hard efforts of 3–5 minutes with recovery jogs between.
  • Repetition pace: short, fast 200–800m efforts focused on speed and running economy.

Enter your race result into the calculator above to see your own estimated version of this full pace hierarchy.

Marathon Pace Table & Pace Chart for Half Marathon

The marathon pace table above is built for one purpose: removing the guesswork from goal-time planning. Instead of doing mental math at mile 20, you can memorize your target split for 5K, 10K, and the halfway mark before you ever toe the start line.

The pace chart for half marathon goal times works the same way, scaled to a shorter, faster race. Because the half marathon sits between 10K and marathon effort, many runners use it as a benchmark for setting a realistic marathon goal a few months later.

Common Pace Mistakes to Avoid

🚀
Starting Too Fast
Adrenaline makes the first mile feel easy. Going out 10–15 seconds per mile faster than goal pace often costs far more time later in the race.
📈
Ignoring Elevation
A flat-course pace chart won't hold on hilly terrain. Adjust goal pace by a few seconds per mile for meaningful elevation gain.
🌡️
Racing in the Heat
Every training pace assumes moderate conditions. In heat or humidity, slow down and run by effort rather than a fixed pace target.
🔁
Training at One Speed
Running every mile at the same effort limits progress. Mixing easy, tempo, and interval paces builds fitness faster than steady-state running alone.

Frequently Asked Questions

How do I use a running pace calculator?
Enter any two of the three values — distance, time, and pace — and the running pace calculator will solve for the third. Choose your distance from a preset (5K, 10K, half marathon, marathon, and more) or enter a custom distance, then fill in either your finish time or your target pace.
How do I calculate training paces?
To calculate training paces, enter a recent race result (distance and finish time) into the calculator. It estimates your easy, long run, marathon, tempo/threshold, interval, and repetition paces based on that race effort, following the same pace hierarchy used by coaches and training plans.
What is a good marathon pace for beginners?
Most first-time marathoners aim for a finish time between 4:00 and 5:00, which works out to roughly a 9:10–11:27 per mile pace. Check the marathon pace table on this page to see the exact per-mile and per-kilometer pace needed for any goal time.
How do I read a pace chart for a half marathon?
Find your goal finish time in the left column of the half marathon pace chart, then read across to see the required pace per mile and per kilometer, along with your projected 5K and 10K split times at that pace.
Is pace per mile or pace per kilometer more accurate?
Neither is more accurate — they are simply different units for the same measurement. US runners typically train and race using pace per mile, while most of the world uses pace per kilometer. This calculator converts automatically between both.
Disclaimer: This running pace calculator and its training pace estimates are for educational and planning purposes only. They do not replace guidance from a certified running coach or medical professional, especially if you are new to running or returning from injury.