Running Pace Explained - From Easy Runs To Race Pace (With Calculators)
Master running pace with our complete guide. Learn how to convert between pace, speed and finish time, understand training zones, and use our calculators to find your perfect pace.
What is running pace? Running pace is the time it takes you to cover a specific distance, typically expressed as minutes per mile or minutes per kilometer. It's the fundamental metric runners use to measure effort, plan workouts, and predict race times.
Understanding pace is essential whether you're a beginner learning to jog or an experienced marathoner chasing a personal best. This guide explains everything you need to know about running pace and how to use our calculators to optimize your training.
Pace vs Speed: What's The Difference?
While pace and speed measure the same thing—how fast you're moving—they express it differently:
| Metric | Unit | Example |
|---|---|---|
| Pace | Time per distance | 5:00 min/km or 8:00 min/mile |
| Speed | Distance per time | 12 km/h or 7.5 mph |
Runners typically prefer pace because it directly relates to race planning. If you know your pace, you can calculate your finish time for any distance.
Converting Between Pace and Speed
The formula is simple:
Speed (km/h) = 60 ÷ Pace (min/km)
For example:
- 5:00 min/km = 60 ÷ 5 = 12 km/h
- 6:00 min/km = 60 ÷ 6 = 10 km/h
- 4:30 min/km = 60 ÷ 4.5 = 13.3 km/h
Use our Running Pace Calculator to instantly convert between pace, speed, and finish times.
How Pace Relates to Finish Time
Once you know your pace, calculating finish time is straightforward:
Finish Time = Pace × Distance
| Pace | 5K Time | 10K Time | Half Marathon | Marathon |
|---|---|---|---|---|
| 4:00 min/km | 20:00 | 40:00 | 1:24:22 | 2:48:44 |
| 4:30 min/km | 22:30 | 45:00 | 1:34:55 | 3:09:51 |
| 5:00 min/km | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:30 min/km | 27:30 | 55:00 | 1:56:03 | 3:52:06 |
| 6:00 min/km | 30:00 | 1:00:00 | 2:06:36 | 4:13:13 |
| 6:30 min/km | 32:30 | 1:05:00 | 2:17:10 | 4:34:20 |
| 7:00 min/km | 35:00 | 1:10:00 | 2:27:43 | 4:55:27 |
To find your predicted finish time, use our Running Time Calculator or the distance-specific calculators:
- Pace to 5K Time Calculator
- Pace to 10K Time Calculator
- Pace to Half Marathon Time Calculator
- Pace to Marathon Time Calculator
The Five Training Paces Every Runner Should Know
Effective training requires running at different intensities. Our Running Interval Pace Calculator calculates all five key training paces from a recent race result:
Easy Pace (E Pace)
- Purpose: Recovery, aerobic base building, long runs
- Feel: Conversational, comfortable
- Heart Rate: 65-75% of max
- Typical Range: 60-90 seconds slower than marathon pace
Easy pace is where you should spend 70-80% of your training time. It builds aerobic fitness without accumulating excessive fatigue.
Marathon Pace (M Pace)
- Purpose: Marathon-specific training, tempo runs
- Feel: Comfortably hard, sustainable for 2-3+ hours
- Heart Rate: 75-84% of max
- Typical Range: 15-30 seconds per km faster than easy pace
Marathon pace teaches your body to run efficiently at race intensity. It's harder than easy but sustainable for extended periods.
Threshold Pace (T Pace)
- Purpose: Lactate threshold improvement, tempo runs
- Feel: Comfortably hard, sustainable for 20-60 minutes
- Heart Rate: 84-90% of max
- Typical Range: Similar to half marathon race pace
Threshold runs improve your body's ability to clear lactate, allowing you to run faster before fatigue sets in.
Interval Pace (I Pace)
- Purpose: VO2max development
- Feel: Hard, can only sustain for 3-5 minutes
- Heart Rate: 95-100% of max
- Typical Range: Similar to 3K-5K race pace
Interval training maximizes your aerobic capacity—the ceiling on your endurance performance.
Repetition Pace (R Pace)
- Purpose: Speed, running economy, neuromuscular power
- Feel: Very hard, fast, can only sustain for 30-90 seconds
- Typical Range: Faster than mile race pace
Repetition work improves running form, speed, and efficiency at high intensities.
Running Pace Chart: Common Paces Explained
Here's a comprehensive pace chart for reference:
Metric (min/km)
| Pace | Speed (km/h) | 5K | 10K | Half | Full |
|---|---|---|---|---|---|
| 3:30 | 17.1 | 17:30 | 35:00 | 1:13:45 | 2:27:30 |
| 4:00 | 15.0 | 20:00 | 40:00 | 1:24:22 | 2:48:44 |
| 4:30 | 13.3 | 22:30 | 45:00 | 1:34:55 | 3:09:51 |
| 5:00 | 12.0 | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:30 | 10.9 | 27:30 | 55:00 | 1:56:03 | 3:52:06 |
| 6:00 | 10.0 | 30:00 | 1:00:00 | 2:06:36 | 4:13:13 |
| 6:30 | 9.2 | 32:30 | 1:05:00 | 2:17:10 | 4:34:20 |
| 7:00 | 8.6 | 35:00 | 1:10:00 | 2:27:43 | 4:55:27 |
| 7:30 | 8.0 | 37:30 | 1:15:00 | 2:38:17 | 5:16:35 |
| 8:00 | 7.5 | 40:00 | 1:20:00 | 2:48:51 | 5:37:42 |
Imperial (min/mile)
| Pace | Speed (mph) | 5K | 10K | Half | Full |
|---|---|---|---|---|---|
| 6:00 | 10.0 | 18:38 | 37:17 | 1:18:43 | 2:37:26 |
| 7:00 | 8.6 | 21:45 | 43:30 | 1:31:50 | 3:03:40 |
| 8:00 | 7.5 | 24:51 | 49:43 | 1:44:57 | 3:29:54 |
| 9:00 | 6.7 | 27:58 | 55:55 | 1:58:04 | 3:56:08 |
| 10:00 | 6.0 | 31:04 | 1:02:08 | 2:11:11 | 4:22:22 |
| 11:00 | 5.5 | 34:10 | 1:08:21 | 2:24:18 | 4:48:37 |
| 12:00 | 5.0 | 37:17 | 1:14:34 | 2:37:26 | 5:14:51 |
How to Find Your Current Running Pace
There are several ways to determine your running pace:
Method 1: Use a Recent Race Time
Enter your most recent 5K, 10K, or half marathon time into our Running Interval Pace Calculator to get all your training paces.
Method 2: Run a Time Trial
If you don't have a recent race:
- Warm up for 10-15 minutes
- Run a measured distance (1 mile or 1 km) at maximum sustainable effort
- Use the result to calculate your training paces
Method 3: Use the Talk Test
- Easy Pace: Can hold a full conversation
- Marathon Pace: Can speak in sentences but prefer not to
- Threshold Pace: Can only speak in short phrases
- Interval Pace: Can barely speak
How to Improve Your Running Pace
Improving pace requires a combination of:
1. Consistent Aerobic Base Training
Run most of your miles at easy pace. This builds the aerobic foundation for faster running.
2. Threshold Work
Weekly tempo runs or cruise intervals at threshold pace improve your lactate clearance ability.
3. Speed Work
Weekly intervals at I pace or R pace develop VO2max and running economy.
4. Long Runs
Weekly long runs at easy pace build endurance and mental toughness.
Sample Week for Pace Improvement
| Day | Workout | Pace |
|---|---|---|
| Monday | Rest or Cross-Train | - |
| Tuesday | Intervals: 5×1000m | I Pace |
| Wednesday | Easy Run 45min | E Pace |
| Thursday | Tempo: 20min | T Pace |
| Friday | Rest or Easy 30min | E Pace |
| Saturday | Long Run 90min | E Pace |
| Sunday | Easy Run 45min | E Pace |
Using Our Calculators
Our suite of running calculators helps you plan training and races:
Pace Calculators:
- Running Pace Calculator - Convert pace, speed, and time
- 5K Pace Calculator - Calculate your 5K pace
- 10K Pace Calculator - Calculate your 10K pace
- Half Marathon Pace Calculator - Calculate your half marathon pace
- Marathon Pace Calculator - Calculate your marathon pace
Time Prediction:
- Running Time Calculator - Predict finish times
- Pace to 5K Time
- Pace to 10K Time
- Pace to Half Marathon Time
- Pace to Marathon Time
Training Tools:
- Jack Daniels Running Calculator - Calculate VDOT and training paces
- Running Interval Pace Calculator - Get all training paces
- Running Cadence Calculator - Find your optimal steps per minute
- Running Heat Calculator - Adjust pace for hot weather
- Running Humidity Calculator - Adjust pace for humid conditions
- Altitude Running Calculator - Convert pace between elevations
- VO2 Max Calculator - Estimate your aerobic fitness
Common Pace Mistakes to Avoid
Running Too Fast on Easy Days
The most common mistake is running easy days too fast. This accumulates fatigue without the benefits of quality work. Trust your easy pace—it should feel genuinely easy.
Ignoring Conditions
Pace varies with:
- Heat: Add 10-20 seconds per mile in hot conditions. Use our Running Heat Calculator for precise adjustments.
- Hills: Focus on effort, not pace
- Altitude: Expect slower paces above 1500m
- Wind: Adjust expectations for headwinds
Comparing to Others
Your pace is personal. A 10:00/mile runner training correctly will improve faster than an 8:00/mile runner overtraining.
Conclusion
Running pace is the cornerstone of smart training. By understanding pace, using the right training intensities, and leveraging our calculators, you can:
- Set realistic race goals
- Train at the right intensities
- Avoid overtraining
- Achieve consistent improvement
Start by entering a recent race time into our Running Interval Pace Calculator to discover all your training paces. Then use our pace and time calculators to plan your next race.
Visit our Running Calculators hub for all our free running tools.