Running Pace Calculator
Enter a distance and a finish time to get your pace per kilometre and per mile, your speed, and the split table you would need to run to hit it.
How to use this calculator
- Pick a preset distance or type your own, in kilometres or miles.
- Enter the finish time you are targeting (or achieved).
- Read your pace both ways — per km and per mile — plus speed and the full split table.
How pace is calculated
pace = finish time ÷ distance · speed = distance ÷ timeThe split table assumes even pacing — the most efficient strategy for most distances. Elite practice leans toward slight negative splits (a touch faster in the second half), which the even table still approximates well.
Ballpark paces
| Effort | Pace / km | Pace / mile | Talk test |
|---|---|---|---|
| Easy / zone 2 | 6:15 – 7:15 | 10:00 – 11:40 | Full conversation |
| Tempo | 4:50 – 5:30 | 7:45 – 8:50 | Short sentences |
| Interval / VO₂ | 3:45 – 4:30 | 6:00 – 7:15 | No talk |
Frequently asked questions
What is a good pace for a beginner?
Most beginners settle between 6:30 and 8:00 per km (10:30–13:00 per mile) on easy runs. Consistency beats pace for your first year — most of your runs should feel conversational.
Should I run even or negative splits?
Even pacing is the safe default and what this table shows. If you race, going out 5–10 seconds per km slower than goal pace often produces a stronger finish.
Is treadmill pace the same as outdoors?
Roughly, at 1% incline, which compensates for missing wind resistance. Treadmill calibration drift also matters — treat belt paces as approximate.
How do I get faster?
Run more easy kilometres (80% of volume), add one quality session weekly (tempo or intervals), and strengthen with hills and strides. Speed follows aerobic base.