How to Calculate Running Pace
A complete guide to understanding pace, speed, and race splits
Whether you're training for your first 5K or targeting a marathon PR, understanding your running pace is essential. This guide explains how to calculate pace, convert between units, and plan your race strategy.
What is Running Pace?
Running pace is the time it takes to cover a specific distance, typically expressed as minutes per mile or minutes per kilometer. For example, an 8:00 pace means you run one mile in 8 minutes.
Pace is different from speed. While speed measures distance over time (like miles per hour), pace measures time over distance. Runners prefer pace because it's easier to track during a run.
The Pace Formula
Pace = Time ÷ Distance
To calculate your pace, divide your total running time by the distance covered.
Example Calculation
If you ran 5 miles in 42 minutes and 30 seconds:
- Convert time to minutes: 42.5 minutes
- Divide by distance: 42.5 ÷ 5 = 8.5 minutes per mile
- Convert to mm:ss format: 8:30 per mile
Common Race Paces
Here are target paces for common finish times at popular race distances:
5K Pace Chart
| Finish Time | Pace (min/mile) | Pace (min/km) |
|---|---|---|
| 20:00 | 6:26 | 4:00 |
| 25:00 | 8:03 | 5:00 |
| 30:00 | 9:39 | 6:00 |
| 35:00 | 11:16 | 7:00 |
Marathon Pace Chart
| Finish Time | Pace (min/mile) | Pace (min/km) |
|---|---|---|
| 3:00:00 | 6:52 | 4:16 |
| 3:30:00 | 8:01 | 4:59 |
| 4:00:00 | 9:09 | 5:41 |
| 4:30:00 | 10:18 | 6:24 |
| 5:00:00 | 11:27 | 7:07 |
Understanding Race Splits
Race splits show your cumulative time at each mile or kilometer marker. They help you:
- Stay on target - Know if you're ahead or behind your goal pace
- Pace evenly - Avoid starting too fast and fading late
- Plan fueling - Schedule gel or water intake at specific miles
Negative Splits vs. Positive Splits
Negative splits mean running the second half faster than the first. This is considered the optimal race strategy for most distances.
Positive splits mean slowing down in the second half—often the result of starting too aggressively.
Converting Pace to Speed
To convert pace (min/mile) to speed (mph):
Speed (mph) = 60 ÷ Pace (minutes)
For example, an 8:00/mile pace equals 7.5 mph (60 ÷ 8 = 7.5).
Tips for Maintaining Your Goal Pace
- Start conservatively - It's easier to speed up than slow down
- Use a GPS watch - Get real-time pace feedback
- Find a pace group - Many races offer pacers for target finish times
- Practice in training - Run goal pace workouts before race day
- Account for conditions - Heat, hills, and wind affect pace
Calculate Your Pace Instantly
Download Simple Pace for iOS and get pace calculations, workout splits, and race splits in seconds.
