Free running tool
Running pace calculator
A target time only becomes useful when you know what it means in terms of pace. Choose a distance and a target finish time. The calculator translates the goal into an average pace per kilometre.
Use the number to compare goals and make them more concrete. It cannot determine whether the goal suits your training right now or tell you how each kilometre should be run, but it is a place to start, not the whole plan.
An average is useful. But it is not the whole race.
Pace describes how long you spend on average covering one kilometre. A pace of 5:00 min/km means each kilometre takes five minutes on average.
If you choose a marathon and a finish time of 3:30:00, the calculator shows an average pace of 4:59 min/km. The calculation is simple, but 42.195 kilometres are rarely as perfect as a simple algorithm.
The route, hills, surface, weather, aid stations and stops can all affect how your pace is distributed along the way. That is why the calculated pace is a reference point. It is not, by itself, a race strategy or an assessment of what you should be able to run.
How to use the pace calculator
1. Choose a distance
Choose between 10K, Half Marathon, Marathon, 100K and 100 Miles. If your distance is not on the list, choose Custom and enter the number of kilometres.
2. Set your target finish time
Move the slider or use the buttons to adjust the time in 10 second increments.
3. See the average pace
The calculator shows the selected time, distance and the corresponding average pace in minutes per kilometre. The result updates when you change a selection.
4. Compare several options
Try different finish times for the same distance. It makes the difference between two goals concrete, even when it only looks modest in the results list.
What can you use the result for?
You can use the calculator when you want to see the pace behind a particular finish time, compare two possible goals or get a shared number to start from when talking about an upcoming race.
The result can also make a goal more concrete before training begins. A target finish time may sound simple, but it takes on a different meaning when translated into pace per kilometre.
That does not mean every training session should be run at that pace. An average from a calculator does not tell you the purpose of a specific training session. It only tells you how distance and total time relate mathematically.
Questions about pace and finish time
Pace is the time you take per kilometre. If your pace is 6:00 min/km, each kilometre takes six minutes on average. A lower number means a faster average running pace.
Pace is calculated by dividing the total time by the distance. A time of 50 minutes over 10 kilometres therefore gives an average of 5:00 min/km. The calculator performs the calculation and rounds the display to whole seconds per kilometre.
Yes. You can choose 100K, 100 Miles or enter another distance. The result still shows a mathematical average. In longer races, terrain, elevation gain, aid stations, breaks and other practical factors can make a bigger difference between the average and the pace you see at any given moment.
Pace and speed describe the same relationship from different directions. Pace shows the time per kilometre, while speed shows the number of kilometres per hour. A pace of 5:00 min/km corresponds to 12 km/h, for example. The pace calculator on this page shows the result in minutes and seconds per kilometre.
The calculator divides the total finish time by the full distance. It does not know how the time is distributed between individual kilometres. You can therefore finish with the displayed average without running exactly the same pace all the way.
A 3:30:00 marathon corresponds to an average pace of approximately 4:59 min/km over 42.195 kilometres. The calculation assumes that the total finish time is distributed evenly over the full distance.
A 4:00:00 marathon corresponds to an average pace of approximately 5:41 min/km over 42.195 kilometres. The practical distribution of pace may be different depending on, among other things, the route and your chosen strategy.
No. The calculator does not assess your fitness, training background or likely performance. You choose a time and a distance, after which the tool shows the mathematical average pace.
Not automatically. The calculated pace can be a reference point, but a training pace should be chosen based on the purpose of the session and the context it belongs to. Easy runs, longer efforts and faster work do not have the same job.
Have you chosen marathon as your distance?
No Perfect Week has a free 20 week marathon plan with five phases. The plan brings together running, strength, free activity, fuel training and recovery on the way to 42.2 kilometres.
It is written with an expected finish time range of around 3 hours 30 minutes to 4 hours. The range is a guide, not a promise and not an entry ticket. If your level sits outside the range, parts of the plan may still be relevant, while the workload and pace may need greater adjustment.
When an average is not enough
A pace calculator can show the relationship between time and distance. It cannot follow your training, see your feedback or assess when it makes sense to hold your course and when something needs adjusting.
If you have a goal that requires more than a standard plan, you can read about personal running coaching from No Perfect Week.