What is a good running pace for beginners?

11-13 minutes per mile (5-5.5 mph) is typical for beginners. Don't worry about speed initially - focus on building endurance. Most runners improve 1-2 min/mile within 3-6 months of consistent training.

How do I calculate my race pace?

For your first race, use recent training pace + 15-30 seconds per mile as buffer. For experienced runners, use tempo run pace (comfortably hard effort for 20-40 minutes). Test your pace with a time trial 2-3 weeks before race day.

Should I train at race pace?

Most training should be SLOWER than race pace (easy/recovery runs at 60-70% effort). Do tempo runs at 15-30 sec/mile slower, and intervals 30-60 sec/mile faster. Only 20% of training should be at or above race pace.

What pace should I run a marathon?

Start 10-15 sec/mile slower than goal pace for first 2-3 miles. Settle into goal pace for miles 3-20. If feeling strong after mile 20, increase slightly. Going out too fast is the #1 cause of hitting "the wall" at mile 20.

Pace Calculator

Convert running pace to speed, predict race finish times for 5K, 10K, half marathon, and marathon distances.

Inputs

Distance Unitⓘ

Pace (minutes per mile)ⓘ

e.g., for 8:30 pace, enter 8

Pace (seconds per mile)ⓘ

e.g., for 8:30 pace, enter 30

Enter values to see results

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What is this?

Running pace is the time it takes to run one mile (or kilometer). Pace is the inverse of speed - slower pace = higher min/mile number. Runners use pace instead of speed because it's easier to plan: "8 minute miles" is clearer than "7.5 mph" for pacing a race.

How to use

Select your preferred distance unit (miles or kilometers). Enter your target or current pace in minutes and seconds. The calculator shows your speed, converted pace in the other unit, predicted race finish times for 5K through marathon, and recommended training pace zones.

Tips

Good beginner pace: 11-13 min/mile (6:50-8:05 min/km) - comfortable, conversational
Intermediate runner: 8-10 min/mile (5:00-6:15 min/km)
Advanced/competitive: 6-8 min/mile (3:45-5:00 min/km)
Elite/professional: sub-6 min/mile / sub-3:45 min/km (sub-5 min/mile for marathon world records)
Most training should be at easy pace (60-70% effort) - you should be able to hold a conversation
Tempo runs (80-90% effort): "comfortably hard" for 20-40 minutes builds endurance
Race pace for your first 5K: Add 30-45 seconds to your training pace to account for distance
Marathon pacing strategy: Start 10-15 seconds slower than goal pace, speed up in second half (negative split)
Don't compare your pace to others - factors like age, genetics, training history, and terrain vary wildly
Track workouts are faster than road/trail due to flat surface and measured distance
US/UK runners typically use min/mile, while most other countries use min/km

Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Results are based on general formulas and may not account for individual health conditions. Consult a qualified healthcare professional for personalized guidance. See our full disclaimer for details.

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