Pace is the time a kilometre or mile takes. A 28 minute 5K is a pace of 5:36 per kilometre, which is 9:01 per mile and 10.7 km/h. Pace is more useful than speed in training because workouts and races are planned by it.
Common pace and finish time chart
Pace per km
5K
10K
Half marathon
4:30
22:30
45:00
1:35:00
5:00
25:00
50:00
1:45:30
5:30
27:30
55:00
1:56:00
6:00
30:00
1:00:00
2:06:35
6:30
32:30
1:05:00
2:17:10
7:00
35:00
1:10:00
2:27:40
Training and sleep
Most improvement happens during recovery, and sleep is the biggest recovery tool you have. Endurance athletes who sleep less than seven hours show higher injury rates in several studies. Plan your hard runs earlier in the day and keep to a steady bedtime. The bedtime calculator helps you do that.
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Frequently asked questions
How do I calculate running pace?
Divide your total time by the distance. For example 30 minutes for 5 km is 6 minutes per kilometre.
What is a good running pace?
It depends on age and fitness. Many beginners run 6:30 to 8:00 per kilometre, while club runners often run 4:30 to 5:30.
How accurate are race predictions?
They are good when you have trained for the longer distance. Without long runs, real marathon times are usually slower than predicted.
How do I convert km pace to mile pace?
Multiply the pace per kilometre by 1.609. A 5:00 per km pace is about 8:03 per mile.