Understanding Running Pace
Pace is the time it takes to run one unit of distance, usually expressed in minutes per kilometre (min/km) or minutes per mile (min/mi). Knowing your pace helps you train at the right intensity and predict finish times for races.
Pace Formula
Pace = Time ÷ Distance
Time = Pace × Distance
Distance = Time ÷ Pace
Time = Pace × Distance
Distance = Time ÷ Pace
Common Race Target Paces
| Race | Distance | Finish 4 hrs | Finish 3½ hrs | Finish 3 hrs |
|---|---|---|---|---|
| 5K | 5 km | ~28:35 | ~25:00 | ~21:26 |
| 10K | 10 km | ~57:10 | ~50:00 | ~42:54 |
| Half Marathon | 21.1 km | 2:00:00 | 1:45:00 | 1:30:00 |
| Marathon | 42.2 km | 4:00:00 | 3:30:00 | 3:00:00 |
Converting Between Pace and Speed
Speed (km/h) = 60 ÷ Pace (min/km)
Pace (min/km) = 60 ÷ Speed (km/h)
Pace (min/km) = 60 ÷ Speed (km/h)