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Running Pace Calculator (Time & Calories)

Calculate your estimated finish time and calories burned for any distance, with one-tap presets for common race distances.

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Running Pace Calculator
Calculate pace, speed, finish time and calories for any distance
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Enter distance and pace to calculate

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About Running Pace Calculator

Running pace is measured as time per kilometre (or per mile). This calculator converts between pace, speed, and total time for any distance. Common race distances: 5K (3.1 miles), 10K (6.2 miles), half marathon (21.1 km), and marathon (42.2 km). The Riegel formula projects equivalent performance across distances: Time2 = Time1 x (Distance2 / Distance1)^1.06.

Pace training zones: Easy run pace is typically 60-75 sec/km slower than 5K race pace. Tempo run pace is approximately your 1-hour race pace. Long run pace is 90 sec to 2 min/km slower than marathon pace. Cadence and stride length both affect pace - most elite runners maintain 170-180 steps per minute. Increasing cadence by 5-10% reduces injury risk by lowering ground contact time and vertical oscillation.

Frequently Asked Questions

Finish time is your pace (minutes and seconds per km or mile) multiplied by your total distance. For example, a 6:00/km pace over a 5K distance gives a finish time of 30 minutes (6 minutes x 5 km). The calculator also converts between km and mile-based distances automatically.
The calculator assigns a MET (Metabolic Equivalent of Task) value based on your pace - faster paces use higher MET values, reflecting greater exercise intensity - then applies the standard calories = MET x weight (kg) x time (hours) formula. This is why entering your body weight improves the accuracy of the calorie estimate.
5K = 5 kilometres (3.1 miles), 10K = 10 kilometres (6.2 miles), Half Marathon = 21.0975 km (13.1 miles), and Marathon = 42.195 km (26.2 miles). Tapping a preset button instantly fills in the distance field and recalculates your results using your currently entered pace.
As a general guide, easy run pace is typically 60-75 seconds per km slower than your 5K race pace, tempo run pace is close to your estimated 1-hour race pace, and long run pace is usually 90 seconds to 2 minutes per km slower than marathon pace. Training at a range of paces, not just race pace, helps build both aerobic base and speed.
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