How to calculate your running pace
Pace is the time it takes you to run one mile or one kilometer, and it is the usual way runners measure intensity. Divide your total time by the distance: a 10K (6.21 miles) in 52:30 is a pace of 8:27 per mile, or 5:15 per km. Speed is the other way around: 7.1 mph or 11.4 km/h in the same example.
| Pace /mi | Pace /km | Speed | 5K | 10K | Half marathon |
|---|---|---|---|---|---|
| 7:00 | 4:21 | 8.6 mph | 21:45 | 43:30 | 1:31:46 |
| 8:00 | 4:58 | 7.5 mph | 24:51 | 49:43 | 1:44:53 |
| 9:00 | 5:36 | 6.7 mph | 27:58 | 55:55 | 1:57:59 |
| 10:00 | 6:13 | 6.0 mph | 31:04 | 1:02:08 | 2:11:06 |
| 11:00 | 6:50 | 5.5 mph | 34:11 | 1:08:21 | 2:24:12 |
Predicting your time over another distance
The Riegel formula estimates your race time over one distance from your result over another: T₂ = T₁ × (D₂ / D₁)1.06. The 1.06 exponent reflects that the longer the race, the slower the pace you can hold. It works well between 5K and the half marathon; for the marathon it is only reliable if you have done long runs in training.
Frequently asked questions
What pace should I train at?
Most of your miles at an easy, conversational pace, usually 1–2 minutes per mile slower than your 10K pace. Intervals and tempo runs go faster than race pace.
And in the gym?
If you combine running and lifting, plan your loads with the one-rep max calculator and adjust your diet with the macro calculator.