Fitness

Calculate Running Pace, Time & Distance

Built by Kevin Glover · @gloverbuilds · Verified formula

Convert between pace (min/mile), speed (mph), time, and distance. Plan races and training runs.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

Understanding Running Pace
Race Pace Estimates

Pace Verstehen

Pace = Minuten pro Kilometer. 5:00/km = 5 Minuten pro Kilometer. Zielzeiten: 5K = 25:00. 10K = 50:00. Halbmarathon = 1:45:30. Marathon = 3:31:00. Die meisten Freizeitlaeufer: 5:30-7:30/km. In Deutschland boomen Lauf-Events — parkrun (kostenlose 5K jeden Samstag) waechst rasant.

Nach Niveau

Anfaenger: 7:00-9:00/km. Fortgeschritten: 5:15-6:30. Leistung: 4:20-5:15. Elite: unter 3:30. Sub-4-Stunden-Marathon (5:41/km) ist das beliebteste Ziel. 80% des Trainings sollte im lockeren Tempo sein.

⚡ CalcWolf Insight

The most efficient marathon pace for calorie burn is actually slower than most people run. Running at 70-75% of max heart rate burns the highest percentage of fat calories and is sustainable for 26.2 miles. Going faster shifts to carb burning and increases bonking risk.

Frequently asked questions

Pace fuer Marathon sub-4h?▾

5:41/km konstant. Praxis: starte bei 5:35/km da die letzten 10 km langsamer werden.

Wie verbessern?▾

3 Trainingsarten: lange Laeufe (Ausdauer), Intervalle (VO2max), Tempodauerlaeufe (Wettkampftempo). 80% locker.

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →