How to use this calculator
Choose what you want to calculate: your pace, your finish time, or your distance. Enter the two values you know, and the calculator will solve for the third. Use the distance presets to quickly load common race distances, or enter a custom distance.
The results include your pace in both minutes per mile and minutes per kilometer, your speed in mph and km/h, projected finish times for common race distances, and a full split table. Optionally enter your weight to see an estimated calorie burn.
Common race distances
| Race | Distance | Beginner Goal |
|---|---|---|
| 5K | 3.1 miles / 5 km | 30 to 35 min |
| 10K | 6.2 miles / 10 km | 60 to 70 min |
| Half Marathon | 13.1 miles / 21.1 km | 2:15 to 2:45 |
| Marathon | 26.2 miles / 42.2 km | 4:30 to 5:30 |
Frequently asked questions
What is a good running pace for beginners?
A good beginner running pace is typically between 10:00 and 13:00 minutes per mile (6:15 to 8:05 per km). The most important thing for new runners is to find a pace where you can hold a conversation. Speed will improve naturally as your fitness builds over weeks and months of consistent training.
How do you calculate running pace?
Running pace is calculated by dividing your total time by the distance covered. For example, if you run 3.1 miles (5K) in 25 minutes, your pace is 25 ÷ 3.1 = 8:04 per mile. To convert to minutes per kilometer, divide the per-mile pace by 1.609.
What is a negative split in running?
A negative split means running the second half of a race faster than the first half. This pacing strategy is used by elite runners because it conserves energy early and allows a strong finish. Most marathon world records have been set with negative or even splits.
How many calories does running burn?
Running burns roughly 80 to 120 calories per mile, depending on your body weight. A general rule of thumb is about 0.75 calories per pound of body weight per mile. Pace has a smaller effect than most people think, running a mile burns nearly the same calories whether you run it in 7 minutes or 12 minutes.
How do I convert between minutes per mile and minutes per kilometer?
To convert from minutes per mile to minutes per kilometer, divide by 1.609. For example, an 8:00/mile pace equals about 4:58/km. To go from km to miles, multiply by 1.609. This calculator automatically shows both units so you don't need to convert manually.