Updated June 17, 2026
Running pace is calculated by dividing your total time by the distance you covered. If you run 3 miles in 30 minutes, your pace is 10 minutes per mile (30 / 3 = 10). You can also work backward: pick a target finish time and distance to find the pace you need to hold.
The pace formula
Pace (min/mile) = Total time in minutes / Distance in miles. For kilometers, divide by km instead. That is all there is to it. The three variables are always connected: fix two and you can always solve for the third.
- Find pace: Time / Distance = Pace per mile
- Find finish time: Pace x Distance = Total time
- Find distance: Time / Pace = Distance covered
Pace chart: common per-mile paces and what they mean
| Pace (min/mi) | Speed (mph) | 5K finish | Half marathon finish | Marathon finish |
|---|---|---|---|---|
| 6:00 | 10.0 | 18:38 | 1:18:28 | 2:37:00 |
| 7:00 | 8.6 | 21:45 | 1:31:33 | 3:03:00 |
| 8:00 | 7.5 | 24:51 | 1:44:38 | 3:29:00 |
| 9:00 | 6.7 | 27:58 | 1:57:44 | 3:56:00 |
| 10:00 | 6.0 | 31:04 | 2:11:00 | 4:22:00 |
| 11:00 | 5.5 | 34:11 | 2:24:05 | 4:49:00 |
| 12:00 | 5.0 | 37:17 | 2:37:10 | 5:15:00 |
Pace vs speed: what is the difference?
Pace is time per distance unit (minutes per mile). Speed is distance per time unit (miles per hour). They are inverse of each other. A pace of 8:00/mile equals 7.5 mph. Runners usually talk in pace because a stopwatch tells you time first; cyclists and cars use speed.
How to use pace in training
Pick a goal race time, work out the required pace using the formula above, then build your training runs around it. Easy runs should feel relaxed at about 60 to 90 seconds per mile slower than your goal pace. Tempo runs land at roughly your goal pace or a little faster. Speed intervals push faster to build the ceiling. See our 5K training guide for a full plan built around these zones.
Treadmill pacing
Treadmills display speed in mph, not pace. To convert: divide 60 by the mph setting to get minutes per mile. A treadmill set to 6.0 mph is a 10:00/mile pace (60 / 6 = 10).