Pace Calculator

Question 1

What does pacing mean?

Answer

Pacing refers to the speed at which you run a set distance, for example a kilometer or a mile. During races, pacing is all about finding that sweet spot to run the whole distance effectively without burning out too early.

During training, the different pacing strategies you use enable you to gradually improve your performance over time, for example with tempo or interval runs.

Pacing is typically measured in minutes per kilometer or per mile, which is the average time it’d take you to cover this specific distance.

Question 2

How do you pace your runs?

Answer

You can use a GPS watch or your smartphone to keep an eye on your pace and distance. If you’re using a training app like Runna, then you can simply follow the instructions you get during each run.

As for races, use our pace calculator to figure out your ideal pace based on your goal. Then, break the run into chunks, and either use a negative split (where you go slower at first and then increase your speed) or try to keep your pace steady throughout. And, of course, listen to your body and adjust as needed.

Question 3

Why do you need to pace your runs?

Answer

Pacing is key to running smarter, not just harder. It helps you manage your energy, so you don't burn out too soon and can finish strong.

Question 4

What’s the best pacing strategy for a race?

Answer

You can use a GPS watch or your smartphone to keep an eye on your pace and distance. If you’re using a training app like Runna, then you can simply follow the instructions you get during each run.

As for races, use our pace calculator to figure out your ideal pace based on your goal. Then, break the run into chunks, and either use a negative split (where you go slower at first and then increase your speed) or try to keep your pace steady throughout. And, of course, listen to your body and adjust as needed.A common pacing strategy for a race is a negative split, where you start slightly slower than your goal pace, maintain a steady middle, and go all in towards the end for a strong finish.

Question 5

How fast do I need to run to get an 18 minute 5k?

Answer

You need to run at 3:36/km or 5:47/mile pace.

Question 6

How fast do I need to run to get a 25 minute 5k?

Answer

You need to run at 5:00/km or 8:03/mile pace.

Question 7

What 5k pace do I need for my goal time?

Answer

Here are a few examples for 5k goal times and their respective paces:

If your goal is to finish in 35 minutes, you need a 5k pace of 7:00/km or 11:15/miles
If you’re aiming for a 32-minute finish time, you need to run at a pace of 6:24/km or 10:17/miles
If you want to finish in 30 minutes, you need a pace of 6:00/km or 9:39/miles
If you’re aiming for a 25 minute 5k, then your overall 5k pace needs to be 5:00/km or 8:03/mile
For a sub-20 minute 5k race, you need to run at 3:59/km or 6:25/mile pace
For a 18-minute 5k race, you’re looking at a 3:36/km or 5:47/mile pace

Question 8

Pacing a 5k: What is the best way to pace a 5K?

Answer

Pacing a 5k is quite straightforward.

First, figure out your goal time. For example, if you want to finish in 30 minutes, you need a pace of 6:00/km or 9:39/miles

There are two main ways to pace a 5k:

Aim to hit your goal pace from the start and stick to it – a 5k is sufficiently short for that
Use a negative split, which is a popular 5k pacing strategy. Start a few seconds slower than your goal pace. From the 2nd kilometer onwards, stick to your goal pace.

In both cases, in the last kilometer, you can give it all you’ve got – this is where things will get difficult, but it’s only going to last a few short minutes.

Find out more about pacing a 5k.

Question 9

What is a reasonable 5k pace?

Answer

Pacing a 5k depends entirely on your current running level.

If you’re a beginner, simply aiming to run a 5k without stopping can be one of your first goals (and certainly one you can be proud of!)

Once you achieve that, you can then aim to bring down your 5k finishing time.

Runna can help with both:

If you’re a beginner, try out our New to running training plans to get started and build a running routine
If you’re already able to run a 5k comfortably, use our 5k improvement training plans to level up your running game and set a new personal record

Question 10

How do I determine my 5k pace?

Answer

To set a 5k pacing goal, you can use the pace calculator above; for example, you can aim to beat your previous personal best. The faster you are, the harder it’ll be to get even faster, so keep that in mind when deciding on your 5k pacing goal.

Question 11

Should you run a 5k at the same pace?

Answer

You can definitely do that. In this case, simply try to stick to your goal pace throughout the race.

Question 12

How do I improve my 5k pace?

Answer

The best way to improve your 5k pace is to use a structured 5k training plan, featuring a combination of interval training, tempo runs, long runs, and easy runs.

Level up your running game with our 5k improvement training plans.

Question 13

How fast do I need to run to get a 45 minute 10k?

Answer

You need to run at 4:30/km or 7:14/mile pace.

Question 14

How fast do I need to run to get a 50 minute 10k?

Answer

You need to run at 5:00/km or 8:03/mile pace.

Question 15

How fast do I need to run to get a 1 hour 10k?

Answer

If you want to finish in just under an hour, that’s an average pace of 5:59/km or 9:39/mile.

Question 16

What should be my goal time for 10k – and what’s the right pace for my 10k goal?

Answer

Determine your goal time based on your previous personal best; keep in mind that the faster you are, the harder it will be to set a new personal record.

Then, figure out your ideal pace with our calculator above. For example:

To finish in 1 hour and 10 minutes, that’s a 10k pace of 7:00/km or 11:15/mile
To finish just under an hour, you’d need a 10k pacing effort of 5:59/km or 9:37/mile
For a 55-minute finish, that’s a pace of 5:30/km or 8:51/mile
For a 50-minute finish, you need a 10k pace of 5:00/km or 8:02/mile
For a 45-minute finish, your pace needs to be 4:30/km or 7:14/mile
For a 40-minute finish, you need a pace of 4:00/km or 6:26/mile

Question 17

What is the best way to pace a 10k?

Answer

One of the most popular 10k pacing strategies is a negative split:

First 3k (miles 0-2): Start around 5s/km slower than your target pace; try to not go out too fast in the beginning.
4-7k (miles 3-4): Gradually increase your pace to your 10k target pace
From 7k (miles 4-6.2): Pick your moment to go faster; if you’re feeling good, this can be from 7k (which is approx. mile 4) but if you are struggling, you can do that at the 8k or even 9k mark
From 9k: Give it all you’ve got for a strong finish

Find out more about pacing a 10k.

Question 18

What is a reasonable 10k pace?

Answer

That depends entirely on your current running level.

A good 10k time for beginner and intermediate runners is around 55 minutes or under for women, which requires an average pace of 5:30/km or 8:51/mile, or 45 minutes or under for men, requiring a pace of 4:30/km or 7:14/mile.

Elite male runners are generally able to run a 10k in 40 minutes or under, which translates to a pace of 4:00/km or 6:26/mile. Elite female athletes are able to run a 10k in 45 minutes or under, which requires a 10k pacing effort of 4:30/km or 7:14/mile.

At the moment, for women, the world record is 29:01 and 26:11 for men.

If you’re a beginner but already can run a 5k without walking, running a 10k can be your next goal. Once you achieve that, you can then aim to finish your next 10k faster, and then to improve your finishing time further.

The best way to do this is by using a dedicated running coaching app like Runna. Our 10k training plans feature a mix of interval training, tempo runs, long runs, and easy runs – plus optional strength training for runners – to help you improve your 10k pace.

Question 19

How do I determine my 10k pace?

Answer

You can use the pace calculator above to determine your ideal 10k pace for your next race, based on your previous personal best.

Question 20

How do I improve my 10k pace to run a faster 10k?

Answer

Becoming a faster runner requires following a structured 10k training plan with a combination of different types of training sessions, such as interval training, tempo runs, long runs, and easy runs.

The faster you are, the harder it’ll be to become even faster. If you’ve hit a plateau, a 10k training plan can help you break through it.

Question 21

Should you run a 10k at the same pace?

Answer

You can do that, if you prefer. In this case, simply try to stick to your goal pace throughout the race.

Question 22

How fast do I need to run to finish a half marathon in 2:30 hours?

Answer

A half marathon is 21.0975 km or approx. 13.1 miles. For a goal time of 2:30 hours, you need an average pace of 7:06/km or 11:25/mile.

Question 23

How fast do I need to run to finish a half marathon in 2:15 hours?

Answer

To finish a half-marathon in 2:15 hours, you need an average pace of 6:23/km or 10:16/miles.

Question 24

How fast do I need to run to finish a half marathon in under 2 hours?

Answer

To finish it in under 2 hours, you need an average pace of 5:41/km or 9:09/mile.

Question 25

How fast do I need to run to finish a half marathon in under 1:45 hours?

Answer

You need to run at 4:58 min/km or 8:00 min/mile.

Question 26

How fast do I need to run to finish a half marathon in under 1:30 hours?

Answer

For this goal, you need to run at 4:15 min/km or 6:50 min/mile.

Question 27

How do I determine my target pace for a half marathon?

Answer

If you’ve never run a half marathon before, simply aiming to finish it is a great starting point.

If you’ve already run a half marathon, you can use your previous personal best to determine your goal time and use our pace calculator above to determine your ideal pace.

For example, if you are aiming for 1:40 hours, then this is an average pace of 4:44/km.

Question 28

Half marathon pacing strategies: What is the best way to pace a half marathon?

Answer

One of the most popular half marathon pacing strategies is a negative split:

First 7km: Here, you should stay a few seconds under your target pace; this part should feel easy and relaxed
Second 7km: Aim to hit your pacing goal; if you’re feeling strong, you can speed up by a few seconds per kilometer.
Final 7 km: By now, you’re two thirds done; try to maintain good form and enjoy the rest of the ride. Aim to stay at your target pace. If you’re feeling strong, you can gradually increase your pace here
Final 1 km: Give it all you’ve got to push yourself to the finish line

Find out more about pacing a half marathon.

Question 29

What is a good half marathon pace?

Answer

That’ll depend entirely on your current running level.

Here are the most popular half marathon goals and their paces:

If you aim to finish the race in around 2:30-2:45 hours, this requires a pace of 7:30–8:00 min/km or 12:00–13:00 min/mile
To finish a half-marathon in 2:15 hours, you need an average pace of 6:23/km or 10:16/mile
To finish in just under 2 hours, you need a pace of 5:41 min/km or 9:09 min/mile
To break 1:45 hours, this requires a steady pacing effort of 4:58 min/km or 8:00 min/mile
To break 1:30 hours, this requires a half marathon pace of 4:15 min/km or 6:50 min/mile

The best way to level up your running game and improve your half marathon pacing is to use a dedicated running coaching app like Runna.

Our half marathon training plans feature a mix of interval training, tempo runs, long runs, and easy runs – plus optional strength training for runners – to help you prepare for your first or next half marathon.

Question 30

How do I improve my half-marathon pace?

Answer

The best way to become a faster runner is to use a personalized half marathon training plan that takes into consideration your current running ability, schedule, and preferences.

Runna’s plan uses a combination of different types of running sessions, such as interval training, tempo runs, long runs, and easy runs, plus a strength training program specifically designed for runners.

Question 31

How fast do I need to run to finish a marathon in under 4:30 hours?

Answer

A marathon is 42.195 km or approx. 26.2 miles. To finish it in under 4:30 hours, you need an average marathon pacing effort of 6:23/km or 10:16/mile.

Question 32

How fast do I need to run to finish a marathon in under 4 hours?

Answer

To finish it in under 4 hours, you need an average pace of 5:41/km or 9:09/mile.

Question 33

How fast do I need to run to finish a half marathon in under 3:30 hours?

Answer

You need to run at 4:58/km or 8:00/mile.

Question 34

How fast do I need to run to finish a half marathon in under 3 hours?

Answer

To break 3:00 hours, you need a marathon pace of 4:15 min/km or 6:50 min/mile.

Question 35

How do I determine my target pace for a marathon?

Answer

If you’ve never run a marathon before, simply aiming to finish it is a great starting point.

If you’ve already run a marathon and are looking to prepare for your next race, you can use your previous finishing time to set your goal time and use our pace calculator above to define your ideal pace.

Question 36

Marathon pacing strategies: What is the best way to pace a marathon?

Answer

Here’s a sample marathon pacing strategy you could use:

First half: This part should feel comfortable; stick to the slower side of your target pace (a few seconds slower is ideal) and try to not get ahead of your pacing plan.
From halfway to 36k (22miles): If you’re feeling good, you can gradually pick up your pace but only by around 5 seconds per km and keep assessing how you feel. If you aren’t sure, then hold a steady pace.
Final push: Focus on the runners ahead and try not to slow down your pace. At the final kilometer, give it your absolute all to cross that finish line and celebrate when you get there!

Find out more about pacing a marathon.

Question 37

What is a good marathon pace?

Answer

That’ll depend entirely on your current running level.

Here are the most popular marathon goals and their paces:

If you aim to simply finish the race, you can target a goal of around 4:55–5:30 hours; this translates into a pace of 7:30–8:00 min/km or 12:00–13:00 min/mile
To finish in under 4:30 hours, you need a marathon pace of 6:23/km or 10:16/mile
To finish in just under 4 hours, you need to keep a marathon pace of 5:41 min/km or 9:09 min/mile
To break 3:30 hours, your marathon target pace should be of 4:58 min/km or 8:00 min/mile
To break 3:00 hours, you need a marathon pace of 4:15 min/km or 6:50 min/mile

The best way to prepare for your marathon race and improve your marathon pacing is to use a dedicated running coaching app like Runna.

Our marathon training plans feature a mix of interval training, tempo runs, long runs, and easy runs – plus optional strength training for runners – to help you train for your next (or first!) marathon safely and efficiently.

Question 38

How can I improve my marathon pace?

Answer

The best way to finish a marathon faster is to use a personalized marathon training plan that’s adapted to your current running level, schedule, and preferences.

Runna’s marathon plans help you improve your marathon pace with a mix of different types of running sessions, such as interval training, tempo runs, long runs, and easy runs, plus a strength training program specifically designed for runners.

Question 39

How fast do I need to run to finish a 50k race in 7 hours?

Answer

To finish a 50k in about 7 hours, you need an average pace of 8:24/km or 13:31/mile.

Question 40

How fast do I need to run to finish a 50k race in 6 hours?

Answer

To finish a 50k in 6 hours, you need a pace of 7:12/km or 11:36/mile.

Question 41

How fast do I need to run to finish a 50k race in 5 hours?

Answer

For this goal, you need to run at 6:00 min/km or 9:40 min/mi.

Question 42

How do I improve my ultramarathon pace?

Answer

To become a faster ultramarathon runner, you need a combination of different types of running sessions, such as interval training, tempo runs, long runs, and easy runs – and enough recovery time in between your runs.

Our ultramarathon training plans take into account your current running ability, schedule, and preferences and help you level up your running game safely and efficiently.

Distance	4:50/km	4:55/km	5:00/km	5:05/km	5:10/km
1 km	4:50	4:55	5:00	5:05	5:10
2 km	9:40	9:50	10:00	10:10	10:20
3 km	14:30	14:45	15:00	15:15	15:30
4 km	19:20	19:40	20:00	20:20	20:40
5 k	24:10	24:35	25:00	25:25	25:50
6 km	29:00	29:30	30:00	30:30	31:00
7 km	33:50	34:25	35:00	35:35	36:10
8 km	38:40	39:20	40:00	40:40	41:20
9 km	43:30	44:15	45:00	45:45	46:30
10 k	48:20	49:10	50:00	50:50	51:40
11 km	53:10	54:05	55:00	55:55	56:50
12 km	58:00	59:00	1:00:00	1:01:00	1:02:00
13 km	1:02:50	1:03:55	1:05:00	1:06:05	1:07:10
14 km	1:07:40	1:08:50	1:10:00	1:11:10	1:12:20
15 k	1:12:30	1:13:45	1:15:00	1:16:15	1:17:30
16 km	1:17:20	1:18:40	1:20:00	1:21:20	1:22:40
17 km	1:22:10	1:23:35	1:25:00	1:26:25	1:27:50
18 km	1:27:00	1:28:30	1:30:00	1:31:30	1:33:00
19 km	1:31:50	1:33:25	1:35:00	1:36:35	1:38:10
20 km	1:36:40	1:38:20	1:40:00	1:41:40	1:43:20
21 km	1:41:30	1:43:15	1:45:00	1:46:45	1:48:30
1/2 Marathon	1:41:59	1:43:45	1:45:30	1:47:16	1:49:01
22 km	1:46:20	1:48:10	1:50:00	1:51:50	1:53:40
23 km	1:51:10	1:53:05	1:55:00	1:56:55	1:58:50
24 km	1:56:00	1:58:00	2:00:00	2:02:00	2:04:00
25 km	2:00:50	2:02:55	2:05:00	2:07:05	2:09:10
26 km	2:05:40	2:07:50	2:10:00	2:12:10	2:14:20
27 km	2:10:30	2:12:45	2:15:00	2:17:15	2:19:30
28 km	2:15:20	2:17:40	2:20:00	2:22:20	2:24:40
29 km	2:20:10	2:22:35	2:25:00	2:27:25	2:29:50
30 km	2:25:00	2:27:30	2:30:00	2:32:30	2:35:00
31 km	2:29:50	2:32:25	2:35:00	2:37:35	2:40:10
32 km	2:34:40	2:37:20	2:40:00	2:42:40	2:45:20
33 km	2:39:30	2:42:15	2:45:00	2:47:45	2:50:30
34 km	2:44:20	2:47:10	2:50:00	2:52:50	2:55:40
35 km	2:49:10	2:52:05	2:55:00	2:57:55	3:00:50
36 km	2:54:00	2:57:00	3:00:00	3:03:00	3:06:00
37 km	2:58:50	3:01:55	3:05:00	3:08:05	3:11:10
38 km	3:03:40	3:06:50	3:10:00	3:13:10	3:16:20
39 km	3:08:30	3:11:45	3:15:00	3:18:15	3:21:30
40 km	3:13:20	3:16:40	3:20:00	3:23:20	3:26:40
41 km	3:18:10	3:21:35	3:25:00	3:28:25	3:31:50
42 km	3:23:00	3:26:30	3:30:00	3:33:30	3:37:00
Marathon	3:23:56	3:27:27	3:30:58	3:34:29	3:38:00
43 km	3:27:50	3:31:25	3:35:00	3:38:35	3:42:10
44 km	3:32:40	3:36:20	3:40:00	3:43:40	3:47:20
45 km	3:37:30	3:41:15	3:45:00	3:48:45	3:52:30
46 km	3:42:20	3:46:10	3:50:00	3:53:50	3:57:40
47 km	3:47:10	3:51:05	3:55:00	3:58:55	4:02:50
48 km	3:52:00	3:56:00	4:00:00	4:04:00	4:08:00
49 km	3:56:50	4:00:55	4:05:00	4:09:05	4:13:10
50 k	4:01:40	4:05:50	4:10:00	4:14:10	4:18:20
Distance	4:50/km	4:55/km	5:00/km	5:05/km	5:10/km

Distance	11:50/mi	11:55/mi	12:00/mi	12:05/mi	12:10/mi
1 mi	11:50	11:55	12:00	12:05	12:10
2 mi	23:40	23:50	24:00	24:10	24:20
3 mi	35:30	35:45	36:00	36:15	36:30
5 k	36:46	37:01	37:17	37:32	37:48
4 mi	47:20	47:40	48:00	48:20	48:40
5 mi	59:10	59:35	1:00:00	1:00:25	1:00:50
6 mi	1:11:00	1:11:30	1:12:00	1:12:30	1:13:00
10 k	1:13:32	1:14:03	1:14:34	1:15:05	1:15:36
7 mi	1:22:50	1:23:25	1:24:00	1:24:35	1:25:10
8 mi	1:34:40	1:35:20	1:36:00	1:36:40	1:37:20
9 mi	1:46:30	1:47:15	1:48:00	1:48:45	1:49:30
10 mi	1:58:20	1:59:10	2:00:00	2:00:50	2:01:40
11 mi	2:10:10	2:11:05	2:12:00	2:12:55	2:13:50
12 mi	2:22:00	2:23:00	2:24:00	2:25:00	2:26:00
13 mi	2:33:50	2:34:55	2:36:00	2:37:05	2:38:10
1/2 Marathon	2:35:08	2:36:13	2:37:19	2:38:24	2:39:30
14 mi	2:45:40	2:46:50	2:48:00	2:49:10	2:50:20
15 mi	2:57:30	2:58:45	3:00:00	3:01:15	3:02:30
16 mi	3:09:20	3:10:40	3:12:00	3:13:20	3:14:40
17 mi	3:21:10	3:22:35	3:24:00	3:25:25	3:26:50
18 mi	3:33:00	3:34:30	3:36:00	3:37:30	3:39:00
19 mi	3:44:50	3:46:25	3:48:00	3:49:35	3:51:10
20 mi	3:56:40	3:58:20	4:00:00	4:01:40	4:03:20
21 mi	4:08:30	4:10:15	4:12:00	4:13:45	4:15:30
22 mi	4:20:20	4:22:10	4:24:00	4:25:50	4:27:40
23 mi	4:32:10	4:34:05	4:36:00	4:37:55	4:39:50
24 mi	4:44:00	4:46:00	4:48:00	4:50:00	4:52:00
25 mi	4:55:50	4:57:55	5:00:00	5:02:05	5:04:10
26 mi	5:07:40	5:09:50	5:12:00	5:14:10	5:16:20
Marathon	5:10:15	5:12:26	5:14:38	5:16:49	5:19:00
27 mi	5:19:30	5:21:45	5:24:00	5:26:15	5:28:30
28 mi	5:31:20	5:33:40	5:36:00	5:38:20	5:40:40
29 mi	5:43:10	5:45:35	5:48:00	5:50:25	5:52:50
30 mi	5:55:00	5:57:30	6:00:00	6:02:30	6:05:00
31 mi	6:06:50	6:09:25	6:12:00	6:14:35	6:17:10
50 k	6:07:39	6:10:14	6:12:49	6:15:25	6:18:00
Distance	11:50/mi	11:55/mi	12:00/mi	12:05/mi	12:10/mi

Pace Calculator

Expected Pace

Estimated Finish Time

The ultimate pacing FAQ

General questions about pacing

5k pacing: How to pace a 5k

10k pacing: How to pace a 10k

Half marathon pacing: How to pace a half marathon

Marathon pacing: How to pace a marathon

50k pacing: How to pace a 50k ultramarathon

Take your running to the next level

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