About pace calculator
Pace is how long it takes you to cover a kilometre. It is the number runners and walkers use to plan training and races.
Formula
Pace = time ÷ distance. Running 10 km in 55 minutes is 5.5 min/km, written 5:30. Speed = distance ÷ time, so 10 km in 55 minutes is about 10.9 km/h.
Using it
- Work out the pace needed for a target finish time before a race.
- Start a little slower than your target pace and speed up later.
- Compare runs on different routes by pace rather than time.
A worked example
Running 5 km in 28 minutes 30 seconds is a pace of 5:42 per km, or about 10.5 km/h. To finish a marathon (42.195 km) in 4 hours, you need to hold about 5:41 per km the whole way.
Training tips
- Run easy runs about a minute per km slower than race pace.
- Use pace on flat, steady stretches. Hills and heat slow you down.
- Increase weekly distance gradually, by about 10 percent.
