Running Pace, Time, Distance, and Speed Guide
Use this guide to find the pace, time, or distance you need to meet your running goals. Whether you're training for a marathon, a 5K, or just trying to track your fitness progress, understanding your running pace is crucial.
How to Calculate Running Pace
To calculate your running pace, divide your total run time by your total distance.
Example 1:
If you ran 3 miles in 30 minutes, your pace would be:
30 min ÷ 3 miles = 10 min per mile pace.
How to Calculate Run Distance
To calculate the distance you can run, divide your total running time by your pace.
Example 2:
If your pace is 8 minutes per mile and you ran for 32 minutes, the distance you covered would be:
32 min ÷ 8 min per mile = 4 miles.
How to Calculate Run Time
To calculate your run time, multiply your pace by your total distance.
Example 3:
If your pace is 9.5 minutes per mile and you ran 3 miles, your total time would be:
9.5 min per mile × 3 miles = 28.5 minutes (28 minutes, 30 seconds).
How to Calculate Running Speed
To calculate your running speed, divide the distance you ran by your run time.
Example 4:
If you ran 2.5 miles in 20 minutes, your running speed would be:
2.5 miles ÷ 20 min = 0.125 miles per minute.You can also convert this to miles per hour by multiplying by 60.
Use this Calculator for Specific Running Events
This running pace guide is ideal for helping you determine the best pace to achieve your target times in popular running events like marathons or half-marathons.
Example 1: Calculate Average Pace for a Marathon
If you want to finish a marathon (26.2 miles) in 4 hours:
Choose 'Calculate Pace'.
Enter your time as 4 hours, 00 minutes, 00 seconds.
Enter the marathon distance of 26.2 miles.
Result: Your average pace will need to be 9 minutes 9.62 seconds per mile (9:9.62).
Example 2: Calculate Time for a Half Marathon
If you run at an average pace of 10 minutes 30 seconds per mile, and you want to know how long it will take you to complete a half marathon (13.1 miles):
Result: Your total time for the half marathon will be 2 hours, 17 minutes, and 33 seconds. Your average speed will be 5.71 miles per hour.
Common Running Events & Distances
Here are the standard distances for popular running events:
| Event | Miles (mi) | Kilometers (km) |
|---|
| Marathon | 26.2 mi | 42.195 km |
| Half Marathon | 13.1 mi | 21.0975 km |
| 5K | 3.1 mi | 5 km |
| 10K | 6.2 mi | 10 km |
Time, Distance, Pace, and Speed Formulas
Here are some key formulas to remember:
- Time Formula: Time = Pace × Distance
- Distance Formula: Distance = Time / Pace
- Pace Formula: Pace = Time / Distance
- Speed Formula: Speed = Distance / Time
Final Notes
These formulas are essential when calculating any aspect of your run, whether you're preparing for a race or tracking your fitness progress.
