Running & Cycling
Enter your distance and time to calculate your pace and speed.
Pace per km
6:00
min:sec
Pace is the time taken per unit distance (minutes per km or mile). Speed is distance covered per unit time (km/h or mph).
A pace calculator is a fitness tool that converts running speed into pace—the number of minutes and seconds required to run one kilometre or one mile. Runners use pace rather than speed because it directly shows training intensity and effort level, making it easier to follow race plans or structure interval workouts.
Enter your running speed in kilometres per hour or miles per hour. The calculator divides 60 (minutes) by your speed to find the minutes-per-unit-distance. The whole number is minutes, and the decimal is multiplied by 60 and rounded to find seconds. A 10 km/h speed, for example, yields 6 minutes per kilometre (60 ÷ 10 = 6:00).
Pace (min/km) = 60 ÷ Speed (km/h) | Pace (min/mile) = 60 ÷ Speed (mph)Speed is distance covered per hour; pace reverses this to show time per distance unit. Multiply the decimal portion of minutes by 60 to convert to seconds (e.g., 6.5 minutes = 6 minutes 30 seconds).
| Input | Result | Notes |
|---|---|---|
| Speed: 8 km/h | Pace: 7:30 per kilometre | Leisurely jogging or recovery run pace |
| Speed: 12 km/h | Pace: 5:00 per kilometre | Moderate steady-state training pace |
| Speed: 16 km/h | Pace: 3:45 per kilometre | Hard interval or 10K race pace for trained runners |
Pace quantifies effort and intensity, which lets you train different systems—aerobic capacity at easy pace, lactate threshold at tempo pace, and power at sprint pace. This structure accelerates fitness gains far more than random efforts.
Most recreational runners complete a 5K in 25–35 minutes, translating to paces of 5:00–7:00 min/km (8:00–11:20 min/mile). Elite runners target sub-4:00 min/km.
Yes. Walking pace is typically 4:00–6:00 min/km (6:25–9:40 min/mile), depending on fitness and age. Use the same calculator logic, just input your walking speed.
Test it on a short run. If you cannot sustain the pace for the intended distance whilst maintaining conversational breathing, lower it by 30–60 seconds per kilometre and rebuild fitness gradually.
Yes. A 5% incline increases effort significantly but the treadmill displays the speed, not your true outdoor pace. Use this calculator to convert treadmill speed to pace, then note that outdoor running at the same pace on flat ground feels easier.
Running the second half faster than the first (e.g., 5:30 min/km for the first 5K, then 5:10 min/km for the second). Use pace targets to plan negative splits and finish strong.