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Pace Calculator

Created by Álvaro Díez, Mateusz Mucha and Łucja Zaborowska, MD, PhD candidate
Reviewed by Dominik Czernia, PhD and Jack Bowater
Based on research by
Heesch MW, Slivka DR. Running performance, pace strategy, and thermoregulation differ between a treadmill and indoor track.; The Journal of Strength and Conditioning Research; February 2015
Last updated: Jan 18, 2024


Our pace calculator is a useful tool if you want to estimate the speed at which someone or something moves. If you want to find out how fast you are able to run or cycle, you don't need to crunch the numbers any longer – use our running pace calculator to estimate your pace in any unit of measurement you wish. You can then compare your times with the average running speed!

This article will explain:

  • The difference between pace and speed;
  • How the running pace calculator works; and
  • What is the average running speed.

The difference between pace and speed

Firstly, let's make it clear what the difference between pace and speed actually is. Although both values express similar information, they are the reverse of each other. By this, we mean that by counting pace, you find how much time you need to cover a particular distance, while speed is an indicator of the number of kilometers you are able to cover within one hour. As a result, we use different measurement units to express these values. Pace is given in units of time per unit of distance, whereas speed is the distance over time.

In order to count speed and pace all by yourself, you need 2 formulas:

  1. Speed (km/h) = distance (km) / time (h).

  2. Pace (sec/km) = time (sec) / distance (km).

Let's take an example. If we move 50 km within 1 hour, our:

  • Speed amounts to:

    50 km / 1 h = 50 km/h

  • Pace amounts to:

    3600 sec / 50 km = 72 sec/km

Although these two equations are not very complicated, it's easy to mix them up. That's why it's worth using the pace calculator, which can save us from any mistakes.

How the running pace calculator works

The pace calculator is a tool that counts your pace and speed on the basis of the distance you've done and the time you've done it in. It is particularly useful for people who exercise regularly. You can use the running pace calculator not only when you jog but also when you cycle, skate, or do any other sport which requires covering some specific distance.

All you need to do is type:

  • How many kilometers you moved; and
  • How many minutes it took.

The calculator will automatically estimate your average speed (km/h) and pace in a variety of units. Thanks to it, you don't have to convert the units in order to find out how much time you need to cover a kilometer, meter, mile, or yard.

The calculator will also use this information to estimate your race time and compare it to other runners. The race time is an adjusted estimation that takes into account that faster paces cannot be maintained for longer than slower paces. The comparisons can be made in terms of pace (in a table) or speed (as a chart), and you can even select your units.

If you only need to measure your velocity and you are not interested in your pace, you can use a more simplified calculator. The velocity calculator is a tool that needs only distance and time to estimate your speed in meters per second.

If you have your speed already calculated, but you need it in another unit of measurement, you can use our speed conversion calculator. This tool enables you to convert between 5 different units of speed.

What average running speed is

If you are going to monitor your speed and pace while jogging, you should also know what average running speed is. This is important because it gives you a benchmark for you to compare your results to.

Average running speed indicates how far a person is able to run in a particular period of time. The value depends on a range of aspects such as age, weight, height, wind, and even ethnicity. However, the average human running speed is estimated to be 7.5 miles per hour. You can use the running pace calculator to compare your results and estimate how fit you are. It is also possible to have your score sent to you via e-mail or share it on your preferred social media platform. Just hit the send this result button at the bottom of the calculator to keep a log of your progress as you become the fastest runner ever!

If you know that you need a harder workout, but you are still not sure how much you should exercise, test yourself with our target heart rate calculator. This tool will help you set fitness goals so that you can get the best results and not overexert yourself.

FAQ

What is a good running pace in km/h?

It all depends on your physical condition, but some references are:

  • A fast amateur man runs at 4:18 min/km; meanwhile, a fast amateur woman runs at 5:14 min/km, on average. Accordingly to our pace calculator, that means 13.95 km/h and 11.46 km/h, respectively.

  • Elite athletes have a running pace of 13.7 km/h in the case of a woman and 15.45km/h in the case of a man, as per our running pace calculator.

How to calculate your pace per km?

To calculate your pace per kilometer, measure the distance you covered and the time it took to complete the distance. Divide the time taken by the distance covered to get your pace per kilometer.

For example, if you covered 5 km in 25 minutes, your pace per km would be:

Pace = Time taken / Distance covered
Pace = 25 min / 5 km
Pace = 5 min / km

Your pace per km is 5 minutes per kilometer (or 5 min/km). This means you took 5 minutes to cover each kilometer of the distance you ran or walked.

How to improve my running pace?

To help improve your running pace, follow these steps:

  1. Get an app or digital watch that can indicate speed/pace.

  2. Use Omni's pace calculator to set a speed goal: You have to input the desired distance and time you want to achieve. Here you will obtain your speed goal.

  3. Try to reach and keep your desired speed every time you run. If faster, the better.

What to eat for improving my running pace?

Runners consider eating 30 grams of carbs 30 minutes before running to be effective at improving their muscles strength. On the other hand, leg training can increase muscle mass, contributing to your speed.

Do not forget to keep tracking your results at Omni's pace calculator to measure your progress.

Álvaro Díez, Mateusz Mucha and Łucja Zaborowska, MD, PhD candidate
Your run
Distance
mi
Time
hrs
min
sec
Pace
min/mile
sec/mile
Speed
mph
Estimate the finishing time for your next race
Race distance
10km (10k)
Predicted finishing time
0
hrs
31
min
28
sec
Adjusted pace
5
min/mile
3
sec/mile
Compare to other runners
Compare to...
Female
Level (adjusted pace)
World Class
Show comparison using...
Table (pace)
Units
Auto
LevelPace
World Record04:42 / mile
YOU05:03 / mile
World Class05:17 / mile
Elite07:03 / mile
Fast Amateur08:25 / mile
Average09:31 / mile
Beginner10:56 / mile
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