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
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.