Pace Calculator
Calculate your pace in min/mile or min/km. Enter distance and time to find your average pace and speed.
Your Average Pace
5:00 min/km
Speed
12.0 km/h
Pace (min/mile)
8:02
How pace calculators work
A pace calculator divides total time by distance to give you minutes per kilometre or mile. It is useful for runners, walkers, and cyclists who think in time-per-distance rather than speed. This tool converts both ways so you can compare effort across activities.
Pace vs speed explained
Pace is minutes per unit of distance; speed is distance per unit of time. They are inverses:
Speed (km/h) = 60 / pace (min/km)
A 5:00 min/km pace equals 12 km/h. Runners prefer pace because it maps directly to training effort. Cyclists often prefer km/h because they travel faster and time-per-distance is less intuitive.
How to use pace for training
Use pace to set intensity targets:
- Easy run: 60–70% of max HR or conversational pace
- Tempo: Sustain a pace you could hold for about an hour
- Intervals: Faster pace for shorter reps (e.g. 400m repeats)
Running, walking, and cycling pace
| Activity | Easy pace | Moderate | Fast |
|---|---|---|---|
| Walking | 15–18 min/km | 12–14 min/km | 10–11 min/km |
| Running | 6–8 min/km | 5–6 min/km | 4–5 min/km |
| Cycling | 15–20 km/h | 20–25 km/h | 25–30 km/h |
How to calculate calories burned from pace
Pace alone does not give calories, but combined with body weight and duration it helps you estimate burn. Use the running calorie calculator or walking calorie calculator to turn pace into energy expenditure. For cycling, the cycling calories calculator uses speed and weight.
Common pace mistakes
- Starting too fast: A fast first mile often leads to a slower finish. Negative splits are more efficient.
- Ignoring terrain: Hills, wind, and surface all change pace. Adjust expectations for trails or headwinds.
- Chasing a number: Pace varies with fitness, sleep, and weather. Use it as a guide, not a verdict.
Related calculators
Walking Calorie Calculator
Combine pace with calories burned for walks.
Running Calorie Calculator
Track calories burned by pace and distance.
Cycling Calories Calculator
Estimate calories burned by cycling speed.
Calories Burned Calculator
General calculator for 15+ activities.
Sources and further reading
These independent, authoritative sources inform the methods used on this page.
Frequently asked questions
How do I calculate running pace?
Pace = Time / Distance. Run 5km in 25 minutes = 5 min/km pace. Enter distance and time in our calculator.
What is a good running pace?
For beginners: 8-10 min/km. Intermediate: 6-8 min/km. Advanced: 4-6 min/km. Walking: 12-16 min/km.
How do I convert pace to speed?
Speed (km/h) = 60 / pace (min/km). A 5 min/km pace = 12 km/h.
How to calculate marathon pace?
Marathon pace = total time / 26.2 miles. A 4-hour marathon = 9.15 min/mile pace.
What is the difference between pace and speed?
Pace is minutes per kilometer/mile (slower = better in running). Speed is kilometers/miles per hour (faster = better).
How do I improve my running pace?
Consistent training, interval workouts, strength training, and proper pacing strategy. Aim for 5-10% pace improvement every 4-6 weeks.
What is a good walking pace?
Brisk walking is typically 4–5 km/h (12–15 min/km). Power walking can reach 6 km/h (10 min/km). Walking pace improves with consistency and posture.
How can I use pace for training?
Use pace targets to structure intervals or steady sessions. A tempo run at your half-marathon pace builds lactate threshold, while easy runs stay slower. Track progress with a watch or app.
What affects my pace?
Terrain, weather, footwear, fatigue, and pacing strategy all affect pace. A flat track is faster than a hilly trail. Use the calculator to set realistic targets for your conditions.