Running Pace Calculator
＋More features: 5 km splits and a table of classic target times
Get your 5 km splits from a target time
Choose a race and a target time, and this builds the pace per km you need plus a table of split times every 5 km.
Pace needed for the classic targets
Lists the pace per km needed for the classic targets of each race, such as a sub-4 marathon (the race is the one you selected above).
Enter the distance you are running and your target time, and you instantly see the minutes and seconds you need to run each kilometre in. It also works the other way round, predicting your finish time from your usual pace. Handy for setting a race goal or planning how to spread your effort on a jog.
How to use
- Choose a distance (pick “Enter a distance” for anything not in the presets).
- Enter a target time and your pace per km and your speed appear just below — no button needed.
- You can also go the other way and enter your usual pace (for example 5 min 30 sec per km) to predict a finish time.
How it is calculated
- Pace (sec/km) = total time (sec) ÷ distance (km) (rounded to the nearest second)
- Speed (km/h) = distance ÷ time
- Examples: a 4-hour marathon means 5:41 per km (10.55 km/h). Running the full marathon at 5:00 per km gives a finish time of 3 hours 30 minutes 59 seconds.
Sources and assumptions
- Arithmetic based on the definitions of distance, time and speed. The full marathon is taken as 42.195 km and the half as 21.0975 km.
Assumptions and notes
- The distance shown by a GPS watch can differ from the measured course by a few percent. In a race, go by the distance markers on the course.
Frequently asked questions
What pace do I need for a sub-4 marathon (under 4 hours)?
On a straight calculation, 5:41 per km. In practice many runners aim for around 5:30 per km to allow for time lost at drink stations and toilets. Use this tool to work out your own margin.
What is the difference between “pace” and “speed”?
Pace is how many minutes one kilometre takes (smaller is faster); speed is how many kilometres you cover in one hour (larger is faster). This tool shows both.
Can I use this for treadmill speed settings?
Yes. Enter your target pace and use the speed it shows as your setting (for example, 6:00 per km equals 10 km/h).