Understanding Running and Walking Pace
Our pace calculator helps runners and walkers convert between pace, speed, and time for any distance. Plan your race times, set training targets, and understand your performance metrics.
What is Pace?
Pace is the time it takes to cover a unit of distance, typically expressed as minutes per mile or minutes per kilometer. Unlike speed (distance per time), pace tells you how long each mile or kilometer takes. Lower pace numbers mean faster running.
Pace Calculations
Pace = Total Time / Distance. Speed = Distance / Time. Time = Pace × Distance. To convert pace to speed: Speed (mph) = 60 / Pace (min/mile).
Example:
A 10K (6.2 miles) in 50 minutes: Pace = 50/6.2 = 8:04 per mile. Speed = 6.2/0.833 hours = 7.44 mph.
Common Use Cases
Real-world applications for this calculator
Race Planning
Determine your target pace for a race distance based on your goal finish time.
Training Zones
Set different paces for easy runs, tempo runs, and interval training.
Treadmill Conversion
Convert between treadmill speed settings and outdoor running pace.
Tips
- Most training should be at easy/conversational pace.
- Negative splits (faster second half) is ideal race strategy.
- Account for terrain-pace will be slower on hills.
- Treadmill running is slightly easier due to no wind resistance.
Frequently Asked Questions
How do I calculate my pace?
Divide your total time by the distance. For a 30-minute 5K (3.1 miles): 30 ÷ 3.1 = 9:41 per mile. For per km: 30 ÷ 5 = 6:00 per kilometer.
What is a good running pace?
It varies greatly by fitness level. Beginner joggers often run 10-12 min/mile. Recreational runners average 8-10 min/mile. Competitive runners may average 6-8 min/mile. Elite marathoners run under 5 min/mile.
How do I convert pace to treadmill speed?
Divide 60 by your pace (in minutes). An 8 min/mile pace = 60÷8 = 7.5 mph on the treadmill. A 10 min/mile = 6.0 mph. For km: divide 60 by min/km pace.
What is negative splits?
Running negative splits means running the second half of a race faster than the first half. It's generally considered an optimal pacing strategy, finishing strong rather than fading.
How much slower should easy runs be?
Easy runs should be 1-2 minutes per mile slower than your race pace-slow enough to hold a conversation. Most training should be at easy pace to build aerobic base without overtraining.