Pace versus speed
Pace and speed describe the same effort from two angles. Pace is the time it takes to cover one unit of distance, such as 5 minutes per kilometre, and is the number most runners think in. Speed is the distance covered in one hour, such as 12 km/h, and is more common in cycling and on treadmills.
This calculator works out both from a single distance and total time. Splitting the time into hours, minutes and seconds lets you enter anything from a short interval to a multi-hour event.
Using pace in training
Knowing your pace lets you plan and pace races so you do not start too fast and fade. It also underpins structured training, where different sessions target different paces.
- Easy runs sit at a comfortable, conversational pace.
- Tempo runs are run at a “comfortably hard” pace you could hold for about an hour.
- Interval work uses faster-than-race pace in short repeats with recovery.
- To hit a goal finish time, divide it by the race distance to find the pace you must average.
Reading the results
Pace per kilometre and per mile are shown side by side so you can compare with charts and races that use either unit. The mile is about 1.609 kilometres, so your per-mile pace will always be a larger number than your per-kilometre pace.
Remember that a flat, measured course gives the cleanest figures. Hills, wind, trail surfaces and GPS drift can all make a recorded distance and the resulting pace slightly inaccurate.
A note on safe training
Chasing faster paces too quickly is a common cause of running injuries. Build distance and speed gradually, and if you are new to exercise or have a health condition, check with a doctor before starting an intense training plan.
Formula
pace = total time ÷ distance; speed = distance ÷ total timeFrequently asked questions
- What is a good pace?
- It depends entirely on the runner and the distance. A common recreational running pace is around 6:00 to 7:00 per kilometre (roughly 9:30 to 11:15 per mile).