Pace, speed, and finish time are three sides of the same triangle. Master the formula and you can plan any race or training run with precision.
The Core Pace Formula
Pace = Time ÷ Distance
Speed = Distance ÷ Time
Time = Pace × Distance
Pace is expressed as time per unit distance (e.g., 9:30 per mile or 5:54 per km).
Converting Between Pace and Speed
Speed (mph) = 60 ÷ Pace (min/mile)
Pace (min/mile) = 60 ÷ Speed (mph)
Speed (km/h) = 60 ÷ Pace (min/km)
Pace (min/km) = 60 ÷ Speed (km/h)
Examples:
- 9:00/mile pace → 60 ÷ 9 = 6.67 mph
- 8 mph → 60 ÷ 8 = 7:30/mile pace
- 5:30/km → 60 ÷ 5.5 = 10.9 km/h
Predicting Race Finish Times
Finish Time = Pace × Race Distance
Example: 9:30/mile pace for a half marathon (13.1 miles):
- Time = 9.5 min/mile × 13.1 miles = 124.45 minutes = 2:04:27
Common Race Distances and Finish Time Calculator
| Pace (min/mile) | 5K (3.1 mi) | 10K (6.2 mi) | Half Marathon | Marathon |
|---|---|---|---|---|
| 7:00 | 21:42 | 43:24 | 1:31:47 | 3:03:34 |
| 8:00 | 24:48 | 49:36 | 1:44:48 | 3:29:36 |
| 9:00 | 27:54 | 55:48 | 1:57:54 | 3:55:54 |
| 10:00 | 31:00 | 1:02:00 | 2:11:00 | 4:22:00 |
| 11:00 | 34:06 | 1:08:12 | 2:24:06 | 4:48:22 |
| 12:00 | 37:12 | 1:14:24 | 2:37:12 | 5:14:24 |
Converting Miles to Kilometres for Pace
Pace in min/km = Pace in min/mile × 0.6214
Pace in min/mile = Pace in min/km × 1.6093
Examples:
- 9:00/mile → 9.0 × 0.6214 = 5:35/km
- 5:00/km → 5.0 × 1.6093 = 8:03/mile
Training Pace Zones by Goal Race Pace
Training at the right effort level is as important as mileage. Use your goal race pace to set your zones:
| Training Zone | Purpose | Pace vs Goal Race Pace |
|---|---|---|
| Easy / Recovery | Aerobic base, recovery | 60–75 sec/mile slower |
| Long Run | Endurance | 45–90 sec/mile slower |
| Tempo (threshold) | Lactate threshold | ~30 sec/mile slower than 10K pace |
| Interval | VO2 max | ~5K race pace |
| Speed | Neuromuscular, form | Faster than 5K pace |
Example: Goal 10K pace = 9:00/mile
- Easy runs: 10:00–10:30/mile
- Long runs: 10:00–10:45/mile
- Tempo: ~8:30/mile
- Intervals: ~8:00–8:30/mile
Adjusting for Hills and Conditions
A useful rule of thumb: for every 1% gradient, add approximately 15 seconds per mile to your pace.
Temperature: For every 10°F above 60°F (15.5°C), expect pace to slow by 1–3%.
Wind: A headwind slows you more than a tailwind helps. A 10 mph headwind costs roughly 30–40 seconds per mile; a 10 mph tailwind saves 15–20 seconds.
Negative Split Strategy
Running the second half of a race faster than the first is called a negative split — the approach used by most elite runners.
First Half Pace = Goal Pace + 5–15 seconds/mile
Second Half Pace = Goal Pace − 5–15 seconds/mile
Starting conservatively prevents early glycogen depletion and allows you to accelerate when others fade.
Calculating Weekly Training Volume
Weekly Mileage = Number of Runs × Average Distance per Run
Long Run = 20–30% of total weekly mileage (rule of thumb)
Build weekly volume by no more than 10% per week to reduce injury risk.
Use our speed distance time calculator to work out any leg of the pace-distance-time triangle for your training and race planning.