Running Pace
Enter a distance and a time to get your pace and speed, plus projected finish times for the classic race distances.
Results update as you type
Formulas use international (WHO) standards — healthy ranges are the same worldwide; only the units differ. The national context below uses U.S. data (CDC / NHANES).
Classic road-race distances
The four most popular road distances. The calculator projects your time for each from your pace.
What pace is and how it’s calculated
Pace is the time it takes to cover one unit of distance — minutes per mile (or per kilometer). Divide your total time by the distance. It’s the most useful way to plan and measure a run.
Speed is the flip side: miles per hour. A 9:39 min/mile pace is about 6.2 mph.
Using your projected times
From your pace, VitaDup projects your time for the 5K, 10K, half and full marathon at a steady effort. It’s a good goal-setting guide, though pace usually slows over longer distances.
For training, mix paces: most of your miles should be easy, with only a portion at hard efforts.
Frequently asked questions
Does pace stay the same across distances?
Not exactly — longer races are harder to hold a fast pace. The projections assume a steady pace, so marathon times tend to be optimistic.
Miles or kilometers?
You can switch units above. The U.S. uses miles and min/mile.
What’s a “good” pace?
It depends on your level and goal. What matters is your own improvement over time.
Related calculators
This tool is for general education and is not a substitute for professional medical advice.