Calculate your running pace, predicted finish time, or required distance from any two known values. Convert instantly between minutes per mile and minutes per kilometre. Use the preset race distances for 5k, 10k, half marathon, and marathon targets.
Enter your finish time and distance to calculate your pace.
Distance presets:
Enter your target pace and distance to calculate your predicted finish time.
Race Distance:
Convert between min/km, min/mile, and km/h.
Get per-kilometre or per-mile splits for a target finish time.
Running pace is the time it takes to cover one unit of distance. The two most common units used in the UK are minutes per kilometre (min/km) and minutes per mile (min/mile). UK road races often post distance markers in both km and miles, and GPS watches allow you to toggle between the two.
To convert pace between units: multiply min/km by 1.60934 to get min/mile; divide min/mile by 1.60934 to get min/km.
| Target | Finish Time | Pace (min/km) | Pace (min/mile) | Speed (km/h) |
|---|---|---|---|---|
| Sub-20 min 5k | 19:59 | 3:59 | 6:26 | 15.0 |
| 25 min 5k | 25:00 | 5:00 | 8:03 | 12.0 |
| 30 min 5k (avg parkrun) | 30:00 | 6:00 | 9:39 | 10.0 |
| Sub-45 min 10k | 44:59 | 4:29 | 7:14 | 13.3 |
| 50 min 10k | 50:00 | 5:00 | 8:03 | 12.0 |
| Sub-2 hr Half Marathon | 1:59:59 | 5:41 | 9:09 | 10.55 |
| 2:15 Half Marathon | 2:15:00 | 6:24 | 10:18 | 9.38 |
| Sub-4 hr Marathon | 3:59:59 | 5:41 | 9:09 | 10.55 |
| 4:30 Marathon | 4:30:00 | 6:24 | 10:18 | 9.38 |
| 5:00 Marathon | 5:00:00 | 7:06 | 11:26 | 8.44 |
UK runners, especially those who trained before GPS watches became widespread, often think in miles per minute, while European running apps and international events use min/km. Here are the most useful conversions:
| Min/Mile | Min/KM | Km/h | MPH |
|---|---|---|---|
| 6:00 | 3:44 | 16.1 | 10.0 |
| 7:00 | 4:21 | 13.7 | 8.6 |
| 8:00 | 4:58 | 12.1 | 7.5 |
| 8:03 | 5:00 | 12.0 | 7.46 |
| 9:00 | 5:35 | 10.7 | 6.7 |
| 9:09 | 5:41 | 10.55 | 6.55 |
| 10:00 | 6:13 | 9.7 | 6.0 |
| 11:00 | 6:50 | 8.8 | 5.5 |
| 12:00 | 7:27 | 8.0 | 5.0 |
Effective running training uses different pace zones to develop specific physiological adaptations. The most widely used system distinguishes three key training paces:
Zone 2 is performed at 60–70% of maximum heart rate — a pace where you can hold a full conversation without gasping. It feels deceptively easy, often 1–3 min/km slower than your 5k race pace. Zone 2 running develops mitochondrial density, fat oxidation, and aerobic base, forming the foundation of most elite training programmes. 80% of training volume should be at Zone 2 according to the polarised training model.
Tempo pace is the fastest pace you can sustain for approximately 60 minutes. It corresponds to your lactate threshold — the intensity at which lactic acid begins accumulating faster than it can be cleared. For most runners, tempo pace is approximately 15–30 seconds per km faster than marathon pace, or about 20–40 seconds per km slower than 5k race pace. A good tempo session is 20–40 minutes at sustained effort.
VO2 max intervals are performed at the fastest pace you can sustain for 8–15 minutes (roughly your 3k–5k race pace). These sessions maximise oxygen uptake capacity. Typical sessions: 4–6 × 1km at 5k race pace, with equal recovery. VO2 max pace is typically 30–60 seconds per km faster than tempo pace.
The negative split strategy means running the second half of a race faster than the first. It is supported by both elite race data and exercise physiology research:
For a sub-2 hour half marathon (1:59:59): First half target 1:01:00–1:01:30, second half 58:30–59:00. Pace the first half at 5:46 min/km and finish at 5:33–5:35 min/km.
The parkrun 5k is the UK's most popular running event, held every Saturday morning at 900+ locations. The average finish time in UK parkruns is approximately 30–32 minutes for all participants. Key parkrun pace benchmarks:
Running pace = total time ÷ distance. If you run 5km in 25 minutes, your pace is 25 ÷ 5 = 5:00 min/km (or 8:03 min/mile). Our calculator allows you to enter any two of time, distance, or pace to instantly calculate the third. Use the distance presets for common race distances. Always convert time to decimal minutes for arithmetic, then convert back to min:sec display.
To convert min/mile to min/km: divide the total seconds per mile by 1.60934. For example, 8:00 min/mile = 480 seconds ÷ 1.60934 = 298.3 seconds = 4:58 min/km. To go the other way (min/km to min/mile), multiply by 1.60934. So 5:00 min/km = 300 seconds × 1.60934 = 482.8 seconds = 8:03 min/mile.
To complete a marathon (42.195km) in under 4 hours, you need to maintain an average pace of 9:09 min/mile (5:41 min/km). This equates to a speed of 6.55 mph or 10.55 km/h. A sub-4 hour marathon is a popular milestone for recreational runners. The key is consistent pacing — avoid going out too fast in the first half.
For a complete beginner, finishing a 5k in under 40 minutes (8:00 min/km, 12:52 min/mile) is a solid first goal. Intermediate runners often aim for 25–30 minutes (5:00–6:00 min/km). A sub-25 minute 5k (5:00 min/km, 8:03 min/mile) is considered good for recreational runners. The average parkrun finish time in the UK is around 30–32 minutes for all participants.
Zone 2 training is aerobic base training at a pace where you can hold a full conversation without gasping. It typically corresponds to 60–70% of maximum heart rate. For most runners, Zone 2 pace feels surprisingly easy, often 1–3 minutes per km slower than race pace. Research consistently shows that running 80% of total training volume at Zone 2 intensity leads to superior long-term endurance adaptations.
A tempo run (lactate threshold run) is sustained effort at a "comfortably hard" pace — typically around your 1-hour race pace or about 15–30 seconds per km slower than 5k race pace. It should feel hard but sustainable for 20–40 minutes. If your 5k pace is 5:00 min/km, your tempo pace would be approximately 5:15–5:30 min/km. Tempo runs improve your lactate threshold — the speed at which lactic acid accumulates faster than it clears.
A negative split means running the second half of a race faster than the first half. It is widely considered the optimal pacing strategy in distance running, particularly for half marathon and marathon events. Starting conservatively preserves glycogen and prevents the wall. Most marathon world records have been set with near-even or negative splits. Aim to run the second half of a race 1–2% faster than the first for optimal performance.