How to calculate running pace (with examples)

The formula

Pace is the time it takes you to cover one kilometer. The math is total time divided by distance: 30 minutes for 5 km gives 6:00 per kilometer (30 ÷ 5 = 6). If the result has decimals, convert them to seconds: 50 minutes for 8 km gives 6.25 min/km, and 0.25 minute is 15 seconds — a pace of 6:15/km.

The reverse also works: at 5:30/km, 10 km takes 55 minutes (5.5 × 10). And to know what pace you need to hold for a goal, divide the time by the distance: a 2-hour half marathon (120 minutes) needs 120 ÷ 21.1 = 5.69 min/km, or 5:41/km.

Pace, speed and the most used conversions

Speed in km/h is 60 divided by the pace in minutes: 6:00/km equals 10 km/h; 5:00/km is 12 km/h; 4:30/km is 13.3 km/h. It's useful on the treadmill, which usually shows km/h. To convert from km/h to pace, divide 60 by the speed: 11 km/h gives 5.45 min/km, or 5:27/km.

Useful references: 5 km in 25 minutes is 5:00/km; 10 km in 1 hour is 6:00/km; a half marathon in 1:45 is 4:59/km; a marathon in 4 hours is 5:41/km.

Predicting your time at another distance

Pace drops as distance grows. A well-tested rule (the Riegel formula) says the time at a new distance is the known time multiplied by (new distance ÷ known distance) to the power of 1.06. In practice: someone who runs 5 km in 25 minutes tends to run 10 km in about 52 minutes, a half marathon in 1:55 and a marathon in around 4 hours.

That prediction assumes adequate training for the new distance — a 5K runner with no long runs won't convert the time into a good marathon. Use it as a reference for setting goals, not as a promise.

Average pace, current pace and splits

The watch shows three different things. Current pace is the rhythm at this exact second, and it fluctuates a lot — don't run staring at it. Average pace is total time divided by distance so far, and it's the number that matters in a race. Splits are the pace for each kilometer, and they reveal how you distributed the effort: splits that speed up at the end (a negative split) are the pattern of the best races.

Ready-made calculator and chart

To skip the mental math, use the PaceOn pace calculator: enter distance and time (or pace and distance) and see pace, speed, predicted times for 5K, 10K, half and marathon, and per-kilometer splits. The pace chart shows race times for every pace from 3:00 to 8:00 per kilometer. Inside the app, every workout in the plan already comes with the pace range computed from your recent runs.