Calculate running pace, finish time or distance from any two of the three values — with speed conversions and predicted finish times for common race distances.
Enter your figures and click Calculate to see your results.
Enter any two of the three values (distance, time or pace) and leave the third blank — the missing value is calculated for you.
Press the Calculate button. Results appear instantly using standard clinical and scientific formulas.
Results are displayed with all key values clearly labelled. Use the Copy button to grab your results or Download to save a text file. For health decisions, always consult a healthcare professional.
Pace is time per unit of distance — minutes per kilometre (min/km) or minutes per mile (min/mi). A 5:00 min/km pace means each kilometre takes exactly 5 minutes, equal to 12 km/h. Unlike speed (distance per time), pace directly reflects the runner\ experience of effort and is the standard used in running training.
Any sustainable pace is good. A comfortable beginner pace is 6–8 min/km (9:40–12:50 min/mi) — slow enough to hold a conversation. Average recreational runners run 5K in about 30–35 minutes (6:00–7:00 min/km). Elite marathon world record pace is approximately 2:51 min/km. Focus on consistency and enjoyment rather than speed.
Negative splitting means running the second half of a race faster than the first. It is considered optimal race strategy because starting conservatively prevents hitting the wall (glycogen depletion) and allows a strong finish. Most runners who achieve personal bests do so by negative splitting — running even or slightly faster in the second half.
To convert from min/km to min/mi: multiply by 1.60934 (since 1 mile = 1.60934 km). A 5:00 min/km pace = 5:00 × 1.60934 = 8:03 min/mi. To convert from min/mi to min/km: divide by 1.60934. This calculator handles all conversions automatically.
Running burns roughly 60–80 kcal per kg of body weight per hour — approximately 1 kcal/kg/km as a rule of thumb. A 70 kg runner burns about 70 kcal per km, regardless of pace (total calories are more speed-independent than most people think). Running economy, terrain and individual metabolism also affect calorie burn.
