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How to Calculate Running Pace for a 5K, 10K and Half Marathon
By Atal · Published September 15, 2026 · Updated September 28, 2026 · 2 min read
Pace is the most useful number in running: how long it takes you to cover one kilometre or one mile. Once you can calculate it, you can plan races, set training paces and stop guessing.
The pace formula
Pace = total time ÷ total distance. If you run 10 km in 55 minutes, your pace is 55 ÷ 10 = 5:30 per km. To convert to miles multiply by 1.609, giving about 8:51 per mile. The running pace calculator does this instantly and predicts race times.
Common race distances
- 5K: 5 km (3.11 miles)
- 10K: 10 km (6.21 miles)
- Half marathon: 21.0975 km (13.11 miles)
- Marathon: 42.195 km (26.22 miles)
Example target times by pace (per km)
- 7:00/km: 5K in 35:00, 10K in 1:10:00, half marathon in about 2:27
- 6:00/km: 5K in 30:00, 10K in 1:00:00, half marathon in about 2:06
- 5:30/km: 5K in 27:30, 10K in 55:00, half marathon in about 1:56
- 5:00/km: 5K in 25:00, 10K in 50:00, half marathon in about 1:45
Easy pace vs race pace
Most of your weekly running should be easy: a pace where you can hold a conversation, roughly 60–90 seconds per km slower than 5K race pace. Only one or two sessions a week should be faster. Running every run hard is the fastest route to injury and stagnation.
Pacing a race
- Start slightly slower than target for the first kilometre. Adrenaline makes you feel faster than you are.
- Aim for even splits or a slightly faster second half.
- In hot weather, slow down 10–20 seconds per km and drink more; see the water intake guide.
Predicting longer races from a shorter one
A common rule is that doubling the distance adds a little more than double the time, because fatigue accumulates. A 25:00 5K typically translates to roughly 52:00 for 10K and about 1:56–2:00 for a half marathon with proper training.
Calories and recovery
A 70 kg runner burns roughly 600–700 kcal per hour at a moderate pace; check yours with the calories burned calculator. Eat carbohydrate and protein after long runs, and increase weekly distance by no more than about 10% to reduce injury risk.
Try the free calculators
Frequently asked questions
What is a good running pace for beginners?
A comfortable beginner pace is often 6:30–8:00 per km (10:30–13:00 per mile). If you cannot chat while running, slow down.
How do I convert min/km to min/mile?
Multiply your pace per km by 1.609. For example, 6:00 per km is about 9:39 per mile.
How long does it take to run a 10K?
Beginners often take 60–75 minutes. Regular recreational runners take 45–60 minutes. It depends on training and terrain.
This article is for general information only and is not medical advice. Read our disclaimer and speak to a qualified professional before changing your diet or training, especially if you have a medical condition.