You can use our free running pace calculator to determine your 5K pace – or your pace per kilometers for a given distance. Enter any two variables – pace, time or distance – into the running pace calculator below and your race will be automatically be calculated.
How to Calculate Your Running Pace With Our Running Pace Calculator?
- Divide your run time by your distance
- If you ran 1 kilometer in 10 minutes:
10 min ÷ 1 KM = 10 minutes per km pace
Who Uses a Running Pace Calculator?
Running pace calculator is a useful tool for both new runners and seasoned runners. Understanding your pace can help you to train and run better.
What Can You Calculate with a Running Pace Calculator?
- You can determine how fast your pace should be if you have a certain finish time for a desired distance or race, e.g: a 30-minute 5K or a sub-2:00 half marathon.
- You can determine the distance you ran by inputting the pace you ran at and the duration of your training run or race.
- You can determine what your pace was for your run, e.g. how fast your pace was for that 58-minute 10KM training run
Kilometer/Mile Run Times by Age Group
Do you know how fast can or should someone in your age group run? The speed to run a kilometer depends on various factors such as your fitness level, genetics and physical conditions.
The most important factor usually is your level of fitness which matters more than your gender or age. Your weight and body mass index (BMI) also play a part to determine how fast you can go.
Elite marathon runners average a kilometer in around 6 min 24 sec to 8 min 3 sec. Hicham El Guerrouj of Morocco is the current men’s world record holder for one mile with his time of 3:43.13, while Sifan Hassan of Netherlands has the women’s record of 4:12.33.
Age do and can influence how fast you run. Most people reach their fastest speed between the ages of 18 and 30. Based on a data collected in the USA of 10,000 runners, you can compare the average running speed per mile/kilometer in a 5K race.
Average Running Speed Per Kilometer in a 5K Race
| Age | Men (minutes per km) | Women (minutes per km) |
|---|---|---|
| 16–19 | 5 min 48 sec | 7 min 30 sec |
| 20–24 | 5 min 46 sec | 7 min 6 sec |
| 25–29 | 6 min 13 sec | 7 min 5 sec |
| 30–34 | 6 min 16 sec | 7 min 36 sec |
| 35–39 | 6 min 32 sec | 7 min 28 sec |
| 40–44 | 6 min 23 sec | 7 min 36 sec |
| 45–49 | 6 min 28 sec | 7 min 42 sec |
| 50–54 | 6 min 52 sec | 8 min 12 sec |
| 55–59 | 7 min 30 sec | 8 min 54 sec |
| 60–64 | 8 min 6 sec | 9 min |
Compare Your Race Pace
After calculating your race pace, you can compare it with the world’s best to have a benchmark for your performance.
| Race Category | Men’s World Record Pace | Women’s World Record Pace |
|---|---|---|
| 100 meters | 2:35/mile or 1:36/km | 2:49/mile or 1:45/km |
| 200 meters | 2:35/mile or 1:36/km | 2:52/mile or 1:47/km |
| 400 meters | 2:54/mile or 1:48/km | 3:12/mile or 1:59/km |
| 800 meters | 3:23/mile or 2:06/km | 3:48/mile or 2:21/km |
| 1,500 meters | 3:41/mile or 2:17/km | 4:07/mile or 2:34/km |
| 1 mile | 3:43/mile or 2:19/km | 4:13/mile or 2:37/km |
| 5K | 4:04/mile or 2:31/km | 4:34/mile or 2:50/km |
| 10K | 4:14/mile or 2:38/km | 4:45/mile or 2:57/km |
| Half Marathon (13.1 miles / 21.098 km) | 4:27/mile or 2:46/km | 4:58/mile or 3:05/km |
| Marathon (26.2 miles / 42.195 km) | 4:41/mile or 2:55/km | 5:10/mile or 3:13/km |
What is a Good Running Pace By Distance?
There are a number of factors that can determined your average running pace or speed, such as current fitness level, genetics, age and gender.
| Gender | Race distance | Average pace per km |
|---|---|---|
| male | 5 km (3.1 mi) | 6:24 |
| female | 5 km (3.1 mi) | 7:34 |
| male | 10 km (6.2 mi) | 5:24 |
| female | 10 km (6.2 mi) | 6:14 |
| male | half-marathon (13.1 mi) | 5:59 |
| female | half-marathon (13.1 mi) | 6:49 |
| male | marathon (26.2 mi) | 5:52 |
| female | marathon (26.2 mi) | 6:27 |
What is a Good Walking Pace?
Walking pace depends on your current fitness level, age, sex, height, the type of terrain, and the effort used. Other variables such as metabolism rate, body fat percentage, waist circumference, and your muscle strength can also affect your walking pace.
Walking speed decreases slightly each year as you age.
| Age | Gender | Walking Speed (KM/hour) | Walking Pace |
|---|---|---|---|
| 20 to 29 | Male | 4.89 | 12.27 |
| Female | 4.83 | 12.42 | |
| 30 to 39 | Male | 5.15 | 11.65 |
| Female | 4.83 | 12.42 | |
| 40 to 49 | Male | 5.15 | 11.65 |
| Female | 5 | 12.00 | |
| 50 to 59 | Male | 5.15 | 11.65 |
| Female | 4.72 | 12.71 | |
| 60 to 69 | Male | 4.83 | 12.42 |
| Female | 4.46 | 13.45 | |
| 70 to 79 | Male | 4.54 | 13.22 |
| Female | 4.07 | 14.74 | |
| 80 to 89 | Male | 3.5 | 17.14 |
| Female | 3.38 | 17.75 |
Understanding a Good Marathon Pace From a Running Pace Calculator
Determining a good marathon pace is crucial for both novice and experienced runners, and a running pace calculator can be an invaluable tool in this process.
A good marathon pace is highly individualised, varying based on a runner’s experience, fitness level, and goals. Scientific research and media statistics offer insights into what constitutes an effective marathon pace for different categories of runners.
Beginner Runners
For beginners, the primary goal is often to complete the marathon comfortably without overexertion. According to RunSociety, a good starting pace for beginners is typically between 10 to 12 minutes per mile (6:13 to 7:30 minutes per kilometer). This pace is manageable for most novice marathoners, allowing them to finish in about 4.5 to 5.5 hours.
Intermediate Runners
Intermediate runners, who may have a few marathons under their belt, tend to aim for a faster pace. Data suggests that a pace of 8 to 10 minutes per mile (4:58 to 6:13 minutes per kilometer) is achievable for many in this category, targeting a finish time of around 3.5 to 4.5 hours.
Advanced Runners
Advanced runners, often with years of experience and more intense training regimes, can aim for a pace of 6 to 8 minutes per mile (3:44 to 4:58 minutes per kilometer). This pace group is typically targeting finish times from slightly over 2.5 hours to 3.5 hours.
Elite Athletes
Elite marathon runners, as per world marathon statistics, often maintain paces under 5 minutes per mile (under 3:07 minutes per kilometer), finishing marathons in just over 2 hours. For instance, the world record marathon pace, as of April 2023, is around 4:42 minutes per mile (2:55 minutes per kilometer).
Factors Influencing Marathon Pace
Several factors influence what can be considered a good marathon pace for an individual:
- Training: Regular, structured training improves endurance and speed.
- Physical Fitness: Higher fitness levels allow for faster paces.
- Experience: More experience often correlates with improved pacing ability.
- Race Conditions: Weather, terrain, and altitude can affect achievable paces.
- Health and Nutrition: Proper nutrition and hydration significantly impact performance.
Marathon Pace Recommendations by Region
Pace Table
| Category | North American | Asian | African | European |
|---|---|---|---|---|
| Beginner | 10 – 12 min/mile 6:13 – 7:30 min/km | 10 – 12 min/mile 6:13 – 7:30 min/km | 9 – 11 min/mile 5:36 – 6:52 min/km | 10 – 12 min/mile 6:13 – 7:30 min/km |
| Intermediate | 8 – 10 min/mile 4:58 – 6:13 min/km | 8 – 10 min/mile 4:58 – 6:13 min/km | 7 – 9 min/mile 4:21 – 5:36 min/km | 8 – 10 min/mile 4:58 – 6:13 min/km |
| Advanced | 6 – 7 min/mile 3:44 – 4:19 min/km | 6 – 8 min/mile 3:44 – 4:58 min/km | 5 – 7 min/mile 3:07 – 4:21 min/km | 6 – 8 min/mile 3:44 – 4:58 min/km |
| Elite | < 5 min/mile < 3:07 min/km | 5 – 6 min/mile 3:07 – 3:44 min/km | < 5 min/mile < 3:07 min/km | < 5 min/mile < 3:07 min/km |
Estimated Finish Times
| Category | North American | Asian | African | European |
|---|---|---|---|---|
| Beginner | ~4.5 – 5.5 hours | ~4.5 – 5.5 hours | ~4 – 5 hours | ~4.5 – 5.5 hours |
| Intermediate | ~3.5 – 4.5 hours | ~3.5 – 4.5 hours | ~3 – 4 hours | ~3.5 – 4.5 hours |
| Advanced | ~2.5 – 3 hours | ~2.5 – 3.5 hours | ~2 – 3 hours | ~2.5 – 3.5 hours |
| Elite | < 2.5 hours | ~2.5 – 3 hours | < 2.5 hours | < 2.5 hours |
A running pace calculator helps runners plan and adjust their pacing strategy based on these factors.
By naturally incorporating desired finish times or average training paces into a marathon training plan or pacer, runners can gain a realistic idea of the pace they should aim for in a marathon.
What is The Difference Between Running Pace and Running Speed?
When it comes to running, pace and speed are two fundamental metrics often calculated using a Running Pace Calculator. But what exactly sets them apart?
- Pace is the average time it takes, in minutes, for you to cover a kilometer or mile.
- Speed is the distance covered in a given time.
The key difference lies in their measurement units: pace is time-based (time per distance), while speed is distance-based (distance per time).
This distinction makes pace and speed inversely proportional to each other. As pace increases (meaning you take more time to cover a distance), speed decreases, and vice versa.
Runners often prefer to track their performance using pace, as it offers a precise measure of the time they take to cover a set distance.
This is particularly useful for training and setting running goals, as runners can gauge their endurance and speed over familiar distances. For instance, knowing one’s pace for a 5km run helps in strategising for longer distances like marathons.
A Running Pace Calculator naturally integrates this understanding, allowing runners to input their time and distance to calculate their pace.
This tool is invaluable for both novice and seasoned runners, helping them to set realistic goals and track progress over time.
Improving speed is a gradual process. If you want to improve your running speed or even participate in competitions as an athlete, you need to persist in training for a long time. During this process, you can customise a piece of sportswear of your own, and use custom patches to print your name and your favorite number, which will represent your identity and become a witness to your growth.
In the context of training and improvement, understanding and utilizing pace can be more beneficial than speed, as it provides a tailored approach to individual performance and endurance levels.
Now, you have understood more about running pace and find out about your pace, you can now take on a real world challenge by joining some cool races here.
How do I calculate my pace?
Use our free running pace calculator to calculate your running pace. The formula is: Divide your run time by your distance. If you ran 1 kilometer in 12 minutes: 12 min ÷ 1 KM = 12 minutes per km pace.
What is a good running pace for a woman?
Differences between the sexes can influence running pace. But at a longer distance, women may have an advantage. An average pace for a woman runner would be 4:35 minutes per km (7:36 minutes per mile) for 30-34 years old. Anything faster would be considered good.
What is my 5K pace?
Your 5k time will depend on several factors, including your fitness level, age, gender, training cycle, nutrition, and others. Regular runners can aim to complete a mile in about 8 to 10 minutes or a kilometer in about 4.9 to 6.2 minutes. This means you’ll finish a 5K in about 24 to 31 minutes. Walkers can expect to complete a mile in about 16 to 20 minutes or a kilometer in 10 to 12 minutes.
What is a good pace for a beginner?
As a new runner, you can adopt a Run and Walk approach to get started. A good range to aim for will be a 7.5 (7 min 30 sec) to 8.1 (8 min 6 sec) minute pace per kilometer or 12 to 13 minute pace per mile with walk breaks structured in. Begin with a 3-minute run, then brisk walk for 1 minute to recover. This will help to keep maintain your heart beat and regulate your breathing.
What’s a good pace for a kilometer?
A fine training pace will be anywhere between 5 to 6 minutes per kilometer. If the pace is under 5 minutes per km, it can be considered as tempo run. To complete a sub-4 marathon, you will have an average pace of at least 10.5 kilometers/hr for 42.195 kilometers.