Pace Calculator (Running)

How It Works

Pace is measured in minutes per kilometer (or mile) and tells you how fast you are running. A 5:00/km pace means you cover one kilometer every five minutes. For reference, elite marathon runners maintain about 2:55/km, recreational runners average 5:30-7:00/km, and beginners often start at 7:00-8:00/km. Your pace naturally slows as distance increases — most runners lose 5-15 seconds per km between a 5K and a marathon. To find your training paces, many coaches recommend doing most runs at "conversational pace" (60-70% of max effort), with one or two harder sessions per week. Race predictions shown here assume even pacing, which is the most efficient strategy for distance running.