Quick answer: pace = time ÷ distance. A 5K (3.1 mi) in 28:00 is a pace of about 9:01 per mile (5:36 per km). To convert, 1 mile = 1.609 km.
Pace, Time and Distance Formulas
pace = time ÷ distance
time = pace × distance
distance = time ÷ pace
Min per km = min per mile ÷ 1.609; speed in mph = 60 ÷ pace in minutes per mile.
Pace Chart for Common Races
| Pace / mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 6:00 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 7:00 | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 8:00 | 24:51 | 49:43 | 1:44:52 | 3:29:45 |
| 9:00 | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 10:00 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 11:00 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 12:00 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 13:00 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
How Race Predictions Work
The calculator uses Peter Riegel’s formula, T2 = T1 × (D2 ÷ D1)1.06. It works best between 5K and the half marathon and for runners trained for the target distance; marathon predictions from short races are often optimistic for newer runners.
Pacing Tips
Start slightly slower than goal pace for the first mile or kilometer, settle into an even effort, and save any surge for the final stretch; even or negative splits usually give the best times. For easy runs, use heart rate rather than pace: see the heart rate zone calculator. To check fitness, estimate your VO2 max from a race result.
Running Pace FAQ
What is a good running pace?
For recreational runners, 9 to 12 minutes per mile is common for easy runs. A 5K pace under 8 minutes per mile is quick for a casual runner; elite marathoners average under 5 minutes per mile.
How do I calculate my pace per mile?
Divide your total time in minutes by the distance in miles. 30 minutes for 3 miles is 10 minutes per mile.
What is a 10 minute mile in km?
A 10:00 per mile pace is 6:13 per km, or 6 mph (9.7 km/h).
How long does it take to run a 5K?
Most recreational runners finish a 5K in 25 to 40 minutes. At 9:00 per mile it takes about 28 minutes; at 12:00 per mile about 37 minutes.
How accurate are race time predictions?
Within a few percent for distances close to the race you entered, if you train for the new distance. Predictions to the marathon from a 5K tend to be too fast for runners who do few long runs.
Sources
- Riegel PS. Athletic records and human endurance. American Scientist. 1981;69(3):285–290.
- World Athletics. Competition and Technical Rules (race distances).
For general information for healthy adults. It is not medical advice; talk to a doctor before starting a new exercise or diet plan if you have a health condition.