Common questions about running pace, race predictions, training and our free tools.
Frequently Asked Questions
Divide your total time by the distance. For example, 5 miles in 40 minutes is 40 ÷ 5 = 8:00 per mile. Our Pace Calculator does it instantly in miles or kilometers for any distance.
Pace is time per distance (minutes per mile or km). Speed is distance per time (mph or km/h). They are inversely related: pace per mile = 60 ÷ mph, so 7.5 mph is an 8:00 per mile pace. Use the treadmill pace chart to convert.
Under 9:09 per mile (5:41 per km). Many runners aim for about 9:05 per mile to leave a small buffer. See the half marathon pace chart.
Many beginners finish their first 5K in roughly 30 to 45 minutes, which is about 10 to 14 minutes per mile. Finishing is the goal, and speed comes with practice. A 30-minute 5K is about 9:39 per mile. Check the 5K pace chart.
Formulas like the Riegel formula used in our Race Time Predictor are reasonably accurate for trained runners when the two distances are similar, often within a few percent. Predicting a marathon from a 5K tends to be optimistic unless you have done marathon-specific training.
Easy pace is conversational and should make up most of your running. Tempo pace is "comfortably hard," sustainable for about 20 to 40 minutes. Interval pace is roughly 5K race pace or a bit faster, used for short repeats. Get yours from the Training Pace Calculator.
Start conservatively. Run the first mile about 10 to 15 seconds slower than your target pace, settle into goal pace in the middle, and push at the end if you feel good. The Split Calculator builds an even or negative split plan.