Running & Walking Pace Calculator

Pace, speed and projected finish times for 5k, 10k or marathon.

Overview

Calculates running, jogging, and walking split paces (minutes per kilometer or minutes per mile) and projects race finish times for 5K, 10K, half, and full marathons.

Formula & Calculation Method

Pace = Total Time / Distance | Projected Finish Time = Pace × Target Race Distance

Converts between minutes/km and minutes/mile. Uses Riegel's power formula: T2 = T1 × (D2 / D1)^1.06 to project race times across distances.

Worked Example: 10K Run Completed in 50 Minutes

Inputs: Distance = 10.0 km | Total Time = 50 Minutes (3,000 Seconds)

  • Pace per kilometer = 50 / 10 = 5.00 min/km (5 minutes, 0 seconds per km)
  • Equivalent speed = 60 / 5 = 12.0 km/h (7.46 mph)
  • Pace per mile = 5.00 × 1.60934 = 8:03 min/mile
  • Projected Half Marathon finish time (Riegel formula) = 1 Hour, 51 Minutes

Summary: Distance = 10 km | Time = 50:00 | Pace = 5:00 min/km (8:03 min/mi) | Speed = 12.0 km/h

Common Use Cases

  • Race Day Pacing: Establish kilometer-by-kilometer target split times to avoid starting too fast in half and full marathons.
  • Treadmill Training: Convert outdoor running paces (min/km) into indoor treadmill speed settings (km/h or mph).
  • Training Zone Calibration: Determine exact training paces for tempo workouts, recovery jogs, and interval repeats.

Frequently Asked Questions

What is Riegel's formula for predicting race times?

A formula developed by Pete Riegel (T2 = T1 × [D2/D1]^1.06) that models the exponential fatigue curve as race distance increases.

How do I convert min/km to min/mile?

Multiply your min/km pace by 1.60934 (e.g. 5:00 min/km × 1.609 = 8:03 min/mile).

What is a negative split in distance running?

Running the second half of a race faster than the first half, preserving glycogen stores and avoiding early lactic buildup.

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