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Pace is time per unit distance, typically minutes and seconds per kilometer or mile. Lower pace numbers mean faster running.
Pace (min/km) = Total Time (minutes) ÷ Distance (km)Speed is the inverse of pace — distance covered per hour.
Speed (km/h) = 60 ÷ Pace (min/km)The Pace Calculator uses peer-reviewed equations (WHO, Mifflin-St Jeor, Harris-Benedict, or domain-specific standards). Results are general wellness estimates, not medical diagnoses.
Metric = f(height, weight, age, activity, …)Updated: July 2026
Calculating average pace for a 5-kilometer race finish.
→ Pace: 5:06 min/km, speed: 11.8 km/h
Determining required pace to finish a marathon under 4 hours.
→ Required pace: 5:41 min/km (9.3 min/mile)
A gym member records height and weight in the Pace Calculator to establish a baseline BMI and revisits monthly to track progress toward a goal.
Race pace assumes even splits after warm-up. Starting at goal pace from the gun leads to early fatigue. Plan for slightly slower first km and negative splits.
5:00 min/km equals 8:03 min/mile, not 5:00 min/mile. A 5:00 min/mile pace is 3:06 min/km — nearly twice as fast. Always confirm units.
Use our free Pace Calculator for fast, accurate results in your browser. No signup or installation required — works on any device.