Running Pace Calculator for Marathon, Half Marathon, 10K & 5K

Last updated: April 28, 2026

Our running pace calculator helps you determine your goal pace for 5K, 10K, half marathon, or full marathon. Enter your target finishing time, and it will calculate your pace per mile or kilometer, so you can plan your training runs and race strategy effectively.

How to Use the Running Pace Calculator

The following running pace calculator helps you determine the pace you need to run in order to hit a specific race finishing time. You can use it for a marathon, half marathon, 10K, or 5K.Step-by-Step Instructions

1. Select your race distance
Choose the race distance you want to calculate pacing for. The calculator supports 5K, 10K, half marathon, and marathon distances.

2. Enter your target finish time
Input your goal finishing time using the hours, minutes, and seconds fields. For example:

• 3:00:00 for a sub-3 marathon
• 4:00:00 for a sub-4 marathon
• 5:00:00 for a sub-5 marathon

3. Choose miles or kilometers
Select whether you want your pace shown in minutes per mile or minutes per kilometer.

4. Click “Calculate”
The calculator will instantly generate:

• Your average running pace
• A mile-by-mile or kilometer-by-kilometer splits chart
• A printable pacing table you can use for race day

Many runners print these splits and turn them into a pace band they can wear during training runs or races. You have the option to create your own printable pace band inside Personalized Pace Kit for Runners.

marathon Pace Calculator chart

Want more than just pace numbers?
Get a complete pacing strategy + printable race plan here → Build My Marathon Pacing Plan

You now know your pace.
The difference on race day is executing it correctly.

This Personalize Pacing Toolkit for Runners builds your full race strategy:

• Tests your fitness so you can choose YOUR ideal goal race finishing time 
• Exact negative/even split plan
• Long run pacing targets
• Race-day execution plan

Get My Personalized Pacing Plan!

Understanding your results

After you click calculate, the running pace calculator displays the average pace you must maintain to reach your goal finish time.

The pace will be shown as either:

• minutes per mile
• minutes per kilometer

It also generates progressive splits, showing what time you should reach each mile or kilometer marker.

Example Marathon Goal Paces:

Here are some common marathon goal times and the pace required to achieve them.

If you want a complete list of pacing splits, see:

• your marathon pace chart
• your half marathon pace bands page
• your running pace charts

These charts make it easy to compare pacing targets across many different finishing times.

Want a fully customized pacing strategy based on your fitness level, goal time and race approach?

The full personalized pacing toolkit builds your exact plan in minutes. 

Upgrade to Full Pacing Toolkit👉

FAQs About Running Pace Calculators

How do I calculate running pace manually?

You can calculate all of this manually…
but building a full pacing strategy is where most runners get it wrong.

Skip the guesswork and get a complete pacing plan here →

However, to calculate running pace manually you divide your total finishing time by the race distance.

For example:

• Marathon distance: 26.2 miles
• Goal time: 4 hours (240 minutes)

240 minutes ÷ 26.2 miles = 9:09 per mile pace

A running pace calculator automates this process and also generates mile-by-mile splits, which are much harder to calculate by hand.

Can I use this calculator for training runs?

Yes. Many runners use pace calculators to determine the pacing they should practice during training runs.

For example:

• Long runs often occur at 30–90 seconds slower than marathon pace
• Tempo runs are often close to half marathon pace

Using a pace calculator helps runners understand their target race pace and structure workouts accordingly.

You can also learn more about proper pacing for long runs on your long run pace guide.

Does the calculator work in miles and kilometers?

Yes. This running pace calculator works in both miles and kilometers.

You can easily switch between:

• minutes per mile
• minutes per kilometer

This makes the calculator useful for runners training in countries that use either imperial or metric distance measurements.

Popular Marathon Goal Paces

Many runners train with a specific marathon finishing time goal in mind. The table below shows the average pace required to achieve some of the most common marathon targets.

If you're working toward one of these goals, following a structured training program designed for that finish time can make pacing much easier on race day.

Marathon Goal Time	Pace Per Mile	Pace Per Kilometer	Recommended Training Plan
3:30 Marathon	8:00 per mile	4:58 per km	Sub-3:30 Marathon Training Plan
3:45 Marathon	8:35 per mile	5:20 per km	Sub-3:45 Marathon Training Plan
4:00 Marathon	9:09 per mile	5:41 per km	Sub-4 Hour Marathon Training Plan
4:15 Marathon	9:44 per mile	6:03 per km	Sub-4:15 Marathon Training Plan
4:30 Marathon	10:18 per mile	6:24 per km	Sub-4:30 Marathon Training Plan
4:45 Marathon	10:53 per mile	6:46 per km	Sub-4:45 Marathon Training Plan
5:00 Marathon	11:27 per mile	7:07 per km	Sub-5 Hour Marathon Training Plan

Training for a specific marathon time requires learning how to pace your runs correctly throughout your training cycle. Many runners use a marathon pace calculator and pace charts to practice their goal pace during long runs, tempo workouts, and race simulations.

If you're targeting one of the finish times above, following a structured training plan designed for that pace can help you arrive at race day confident and prepared.

race pacing options

Elite marathoners/racers usually run with people called "pacers" who set a pace that the runner should keep in order to meet their time goal.

Some marathons have pace groups that help to get groups of people wanting to finish in a certain time obtain their goal time.

I highly recommend running with a pace group if your race offers one.

The pacers know the course, where the hills are at and when to speed up and slow it down.

They will give you valuable insight if you have trouble staying at your average pace.

Check your upcoming race to see if they also offer pace groups so that you can plan on running with them if you desire.

For kicks and giggles to see how fast the elite runners can run, the current world record for the marathon is:

2 hours, 1 minute and 09 seconds (2:01:09) run by Eliud Kipchoge in Berlin in 2022.

That's a pace of 4 minutes and 37 seconds per mile!

Tips for Achieving Your Marathon Finish Time Goal:

The proceeding pace charts don't dictate what your long run pace should be.

 See this page for a more in-depth look into what your ideal long run pace should be and why! 

Remember that your long runs should train your cardiovascular system and build your endurance by running at an easy pace.

Many runners frequently run their long runs too fast and therefore don't train effectively.

Don't make that mistake.

If you are looking to achieve a certain marathon finish time, you will want utilize different training runs and think about: 

• Performing a threshold run (also known as tempo runs) at least once a week (see this guide on threshold runs and to help you determine what your threshold pace should be)
• Including targeted speedwork such as interval runs
• Including functional strength training such as hill sprints and hill repeats
• Including goal pace long runs and progressive long runs - these help you practice your goal race pace and give you experience with running negative splits when you are already feeling tired during a run.
• Focusing on building your marathon mindset so that you can conquer the inevitable mental challenges that marathon training and the race itself will bring! 
• Participate in a shorter race such as a 10K or a half marathon so that you can practice your pace in a race environment
• Fuel effectively for your goal pace! The Eat Like a Marathoner Nutrition Course will teach you how to do this since marathon pace and nutrition go hand in hand! I also have tons of marathon nutrition resources on this page. 
• Learning how to monitor your heart rate at your target paces can be a great way to see how hard you are working, what you might need to re-adjust during your training.

You now have your pace but...

You now have your pace.
But most runners still go out too fast and hit the wall.

The difference isn’t your fitness—it’s your pacing strategy.

• Know exactly how fast to start
• Adjust pace through the race
• Finish strong instead of surviving

Get Your Personalized Marathon Pacing Plan

Related Pacing Resources

• Marathon Pace Chart
• Half Marathon Pace Bands
• Running pace chart guide - find all our pace charts and pacing tools here
• Long Run Pace Guide

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