How the pace calculator works
Running pace is simply time divided by distance. If you run a 10K in 50 minutes, your pace is 50 ÷ 10 = 5:00 per kilometer, which is about 8:03 per mile. The calculator handles the unit conversions (1 mile = 1.609 km) and gives you even splits for every mile or kilometer of your race, so you know exactly what your watch should read at each marker.
Common race pace targets
| Goal | Pace per mile | Pace per km |
|---|---|---|
| 30:00 5K | 9:39 | 6:00 |
| 25:00 5K | 8:03 | 5:00 |
| 20:00 5K | 6:26 | 4:00 |
| 60:00 10K | 9:39 | 6:00 |
| 50:00 10K | 8:03 | 5:00 |
| 2:00:00 half marathon | 9:09 | 5:41 |
| 1:45:00 half marathon | 8:00 | 4:58 |
| 4:30:00 marathon | 10:18 | 6:24 |
| 4:00:00 marathon | 9:09 | 5:41 |
| 3:30:00 marathon | 8:00 | 4:58 |
How to use your goal pace in training
Knowing your race pace is only half the job — most of your training should not be at race pace. A typical structure:
- Easy runs (most of your weekly miles): 1–2 minutes per mile slower than race pace, in heart rate zone 2. Check your zones with the heart rate zone calculator.
- Tempo runs: at or slightly slower than your 10K–half marathon pace, to raise your lactate threshold.
- Intervals: at 5K pace or faster, with recovery between repeats.
- Race-pace segments: short blocks at goal pace inside long runs, so the effort feels automatic on race day.
Not sure what finish time is realistic? Run the numbers through the race time predictor using a recent race result.