Calculate your running pace per km/mile.
Pace (min/km or min/mile) is the most important metric for runners. It shows how many minutes you need for one kilometer and helps with training planning and race pacing. Calculate your current pace or plan your next race!
Pace = Total Time (min) / Distance (km)
Example: 10 km in 50 minutes
→ Pace = 50 / 10 = 5:00 min/km (8:03 min/mile)
Speed = Distance (km) / Time (h)
→ 10 km / 0.833 h = 12 km/h (7.5 mph)
Typical Training Zones:
• Easy Run: 6:00-7:00 min/km (9:40-11:15 min/mi)
• Base Endurance: 5:30-6:00 min/km
• Tempo Run: 5:00-5:30 min/km
• Threshold Training: 4:30-5:00 min/km
• Intervals: 4:00-4:30 min/km
Race Pace Guidelines:
• 5K (30 min): 6:00 min/km
• 10K (50 min): 5:00 min/km
• Half Marathon (2h): 5:41 min/km
• Marathon (4h): 5:41 min/km
For running beginners, 7:00-8:00 min/km (11-13 min/mile) is completely normal and healthy. The most important principle: You should still be able to hold a conversation. Speed comes naturally with time!
80% of training should be in the easy zone! Slow running builds aerobic base, promotes fat burning, and prevents injuries. Even professionals mostly run slowly.
Combine different training types: 80% easy runs, 20% intense sessions (intervals, tempo runs). Consistency is more important than individual hard workouts. Strength exercises and stretching also help.
Elevation (hills = slower), temperature (above 68°F = slower), surface (trail vs. road), fatigue, nutrition, sleep, and of course your fitness level. Only compare similar conditions!
Pro Tip: Negative splits (second half faster than first) are the best race strategy. Start 10-15 seconds slower than your target pace!