The Running Pace Formula
Time in minutes, Distance in miles (or km) = Pace in minutes per mile (or km)
Running pace tells you how long it takes to cover one mile or one kilometer. It's the inverse of speed - a faster pace means a lower number (fewer minutes per mile).
Pace per Mile
Minutes ÷ Miles = min/mi
Common in US, UK, Canada
Pace per KM
Minutes ÷ Kilometers = min/km
Common in Europe, most of world
The gear these sessions assume
Every workout here is prescribed by pace, heart rate or power. These are the three watches that actually record all of it.
Garmin Forerunner 965
AMOLED screen, multisport, and the training-load metrics most of these workouts assume you can see
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COROS APEX 2 Series GPS Watch
Sapphire titanium build and the longest battery in its class, which is the deciding feature for long days out
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Suunto Race
Bright AMOLED with offline maps at a lower price than the equivalent Garmin
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Method 1: Simple Division
Step-by-Step Process
- Convert time to total minutes
45:30 = 45 + (30/60) = 45.5 minutes
- Know your distance
5K = 3.1 miles, 10K = 6.2 miles, Half = 13.1 miles
- Divide time by distance
45.5 ÷ 6.2 = 7.34
- Convert decimal to seconds
0.34 × 60 = 20 seconds → 7:20/mile
Example: 25-minute 5K
Distance: 3.1 miles
Calculation: 25 ÷ 3.1 = 8.06
Convert: 0.06 × 60 = 4 seconds
Pace: 8:04/mile
Example: 4-hour Marathon
Time: 240 minutes, Distance: 26.2 miles
Calculation: 240 ÷ 26.2 = 9.16
Convert: 0.16 × 60 = 10 seconds
Pace: 9:10/mile
Method 2: Using Seconds (More Precise)
This Method Avoids Decimal Confusion
- Convert time to total seconds
1:45:30 = (1×3600) + (45×60) + 30 = 6330 seconds
- Divide by distance
6330 ÷ 13.1 = 483.2 seconds per mile
- Convert seconds to minutes:seconds
483 ÷ 60 = 8 min, remainder 3 sec → 8:03/mile
Example: 1:45:30 Half Marathon
Total seconds: 6330
Divided by 13.1 miles: 483.2 sec/mi
483 ÷ 60 = 8 minutes, 3 seconds
Pace: 8:03/mile
Method 3: Quick Mental Math Shortcuts
5K Shortcut
Divide your 5K time by 3 for approximate pace per mile.
Example: 24-minute 5K ÷ 3 = 8:00/mile (actual: 7:44)
10K Shortcut
Divide your 10K time by 6 for approximate pace per mile.
Example: 48-minute 10K ÷ 6 = 8:00/mile (actual: 7:44)
Half Marathon Shortcut
Divide your half time (in minutes) by 13 for pace per mile.
Example: 1:44 (104 min) ÷ 13 = 8:00/mile (actual: 7:56)
Marathon Shortcut
Divide your marathon time (in minutes) by 26 for pace per mile.
Example: 3:30 (210 min) ÷ 26 = 8:05/mile (actual: 8:01)
Pace Reference: Common Race Times
| Pace/Mile | Pace/KM | 5K Time | 10K Time | Half Marathon | Marathon |
|---|---|---|---|---|---|
| 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 7:00 | 4:21 | 21:45 | 43:30 | 1:31:46 | 3:03:33 |
| 8:00 | 4:58 | 24:51 | 49:43 | 1:44:54 | 3:29:47 |
| 9:00 | 5:36 | 27:58 | 55:56 | 1:58:01 | 3:56:02 |
| 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:08 | 4:22:16 |
| 11:00 | 6:50 | 34:11 | 1:08:21 | 2:24:15 | 4:48:30 |
| 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:23 | 5:14:45 |
Skip the Math - Use Our Calculator
Get instant pace calculations, splits, and race time predictions with our free Running Pace Calculator.
Open Pace CalculatorConverting Pace Units
Min/Mile to Min/KM
Example: 8:00/mile × 0.621 = 4:58/km
Min/KM to Min/Mile
Example: 5:00/km × 1.609 = 8:03/mile
Quick conversion tip: Multiply min/mile by 0.62 for min/km (or divide by 1.6). Multiply min/km by 1.6 for min/mile (or divide by 0.62).
What's a Good Running Pace?
| Level | Pace/Mile | Pace/KM | 5K Time |
|---|---|---|---|
| Elite | <5:00 | <3:06 | <15:30 |
| Advanced | 5:30-7:00 | 3:25-4:21 | 17:00-21:45 |
| Intermediate | 7:00-9:00 | 4:21-5:36 | 21:45-28:00 |
| Beginner | 9:00-11:00 | 5:36-6:50 | 28:00-34:00 |
| New Runner | 11:00-14:00 | 6:50-8:42 | 34:00-43:30 |
Remember: The "right" pace is one you can sustain for your target distance. Pace improves with consistent training over months and years.