Calculate Running Pace, Time & Distance
Convert between pace (min/mile), speed (mph), time, and distance. Plan races and training runs.
Understanding Running Pace
Pace is measured in minutes per mile (US) or minutes per kilometer (metric). An 8:00/mile pace means it takes 8 minutes to run each mile, which equals 7.5 mph. For reference: casual jogging is 10-12 min/mile, recreational running is 8-10 min/mile, competitive amateur is 6-8 min/mile, and elite is under 5 min/mile.
Race Pace Estimates
Use your training pace to predict race times. As a rough guide: your 5K pace is about 10-15% faster than your easy run pace. Your half marathon pace is 5-10% slower than your 10K pace. Your marathon pace is 5-10% slower than your half marathon pace. These relationships help set realistic race goals.
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.
