Enter a distance and a time to get your pace per km, pace per mile and speed. Or enter a pace to see what you would finish in.
Pace is the number every runner ends up living by. It is written as minutes and seconds per kilometre, so 5:30 means five minutes thirty seconds to cover one km. Multiply it by the race distance and you have your finish time, which is why a 15 second per km difference matters far more over a marathon than over a 5K: fifteen seconds per km costs you just over ten minutes across 42.2 km.
Use this chart to sanity check a goal before you commit to it. Find the finish time you want in your race distance column, then look at the pace on the left and ask yourself honestly whether you can hold it for the whole way.
| Pace per km | Pace per mile | 5K | 10K | Half | Full |
|---|---|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:15 | 6:50 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:45 | 7:39 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:15 | 8:27 | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:45 | 9:15 | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:15 | 10:04 | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:45 | 10:52 | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:15 | 11:40 | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:30 | 12:04 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:45 | 12:28 | 38:45 | 1:17:30 | 2:43:30 | 5:27:01 |
| 8:00 | 12:52 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Every pace chart assumes cool, flat, still conditions. Running here is none of those things for most of the day. If your goal pace comes from an overseas plan or from a race you ran at 6am in December, check it against real conditions before race morning rather than finding out at km 25.
Pace is how long it takes you to cover one kilometre, written as minutes and seconds per km. A 6:00 pace means six minutes for every kilometre, so a 10K at that pace takes an hour. Runners talk in pace rather than speed because it maps directly onto what a watch shows mid run.
It depends entirely on the distance and on how long you have been running. As a rough guide for recreational runners in Malaysia: 7:00 to 8:00 per km is a comfortable easy pace, 6:00 to 6:30 is a solid 10K race pace, and going under 5:00 per km for a half marathon puts you in the fast club runner bracket. Compare yourself to your own previous times rather than to anyone else.
Heat and humidity. A pace that feels moderate at 18 degrees can sit at threshold effort at 32 degrees with high humidity, which is normal conditions for most of the year here. Run by effort in the middle of the day and save pace targets for early morning or race day.
Multiply your pace per km by 1.609. A 5:00 per km pace is roughly 8:03 per mile. The calculator above shows both, so you can read results from international training plans without doing the conversion yourself.
No, and this is the single most common mistake. Most of your weekly volume should be genuinely easy, with only one or two harder sessions. Use the VDOT Calculator to get a specific pace for each type of run instead of running everything at one middling speed.
Break a goal finish time into every kilometre split, ready to print.
Open tool →Predict your finish time at another distance from one recent race result.
Open tool →Get your Easy, Marathon, Threshold, Interval and Repetition paces from a race time.
Open tool →