What is running pace?
Running pace is the time it takes you to cover a set distance — most commonly expressed as minutes and seconds per kilometre (min/km) or per mile (min/mile). Pace is the primary metric runners use to gauge effort, plan races, and track progress. Unlike speed (which measures distance per unit time), pace flips the relationship: a lower number means you are running faster.
Understanding your pace is fundamental to race planning. If your goal is a 45-minute 10K, you need to average 4:30 min/km. If your GPS watch shows 5:10 min/km mid-race, you know immediately you are 40 seconds per kilometre slower than target.
Common pace reference chart
| min/km | min/mile | km/h | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|
| 4:00 | 6:26 | 15.0 | 20:00 | 40:00 | 1:24:23 | 2:48:46 |
| 4:30 | 7:14 | 13.3 | 22:30 | 45:00 | 1:34:55 | 3:09:50 |
| 5:00 | 8:03 | 12.0 | 25:00 | 50:00 | 1:45:29 | 3:30:57 |
| 5:30 | 8:51 | 10.9 | 27:30 | 55:00 | 1:56:02 | 3:52:05 |
| 6:00 | 9:39 | 10.0 | 30:00 | 1:00:00 | 2:06:35 | 4:13:11 |
| 6:30 | 10:28 | 9.2 | 32:30 | 1:05:00 | 2:17:08 | 4:34:17 |
| 7:00 | 11:16 | 8.6 | 35:00 | 1:10:00 | 2:27:41 | 4:55:23 |
Frequently asked questions
What is a good running pace for a beginner?
A comfortable beginner pace is typically 7:00–9:00 min/km (11:15–14:30 min/mile). You should be able to hold a conversation at this effort. Focus on consistency over speed in your first months of running.
How do I convert min/km to min/mile?
Multiply your min/km pace by 1.60934. For example, 5:00 min/km × 1.60934 = 8:03 min/mile. The calculator above handles this automatically as you type.
What pace do I need for a sub-4 hour marathon?
A sub-4 hour marathon requires averaging 5:41 min/km (9:09 min/mile) for 42.195 km. Enter 4:00:00 and 42.195 in the finish time predictor above to verify.
What is the difference between pace and speed?
Pace is time per distance (e.g. 5:00 per km), while speed is distance per time (e.g. 12 km/h). They are mathematical inverses. Runners use pace because it maps directly to race strategy.