How to Calculate Your Running Pace for Your Next Race

Whether you are training for your first 5K or trying to qualify for the Boston Marathon, the key to a successful race is pacing.

If you start out too fast, you'll burn out halfway through. If you start out too slow, you'll miss your goal time. To hit your target, you need to know exactly what pace you should be running per mile or kilometer.

What is a Running Pace?

Unlike driving, where we measure speed in "Miles Per Hour" (MPH), runners measure speed in "Minutes Per Mile" or "Minutes Per Kilometer."

If you run a 5K (3.1 miles) in exactly 30 minutes, your average pace is roughly 9 minutes and 39 seconds per mile (9:39/mi).

Doing the Math

Calculating your pace manually involves some annoying conversions because time doesn't work on a decimal system (there are 60 seconds in a minute, not 100).

To find your pace:

1. Convert your total goal time entirely into seconds. (30 minutes = 1,800 seconds).
2. Divide the total seconds by the distance. (1,800 ÷ 3.1 miles = 580.6 seconds per mile).
3. Convert those seconds back into minutes and seconds. (580 seconds = 9 minutes and 40 seconds).

The Easy Way

Don't want to deal with converting time back and forth? Use our free Running Pace Calculator.

Simply enter the distance of your race (we have quick presets for 5K, 10K, Half Marathon, and Marathon) and your goal finish time. The calculator will instantly tell you the exact pace you need to maintain to cross the finish line on time!