Running & cardio
5K Training Plan for Beginners: 8 Weeks to Your First 5K
A free 8-week 5K training plan for beginners: three runs a week, run-walk to continuous running, pacing tips, race-day checklist and how to adjust it.
8min read
Running Pace Calculator
Enter any two of distance, time and pace, and the calculator fills in the third. You also get your speed, the same pace in the other unit, predicted race times and a split table.
Units
Calculate
- Your pace
- 6:00 /km
- Same pace in mi
- 9:39 /mi
- Speed
- 10.0 km/h
| Race | Finish time |
|---|---|
| 5K | 30:00 |
| 10K | 1:00:00 |
| Half marathon | 2:06:35 |
| Marathon | 4:13:10 |
| Split | Elapsed time |
|---|---|
| 1 km | 6:00 |
| 2 km | 12:00 |
| 3 km | 18:00 |
| 4 km | 24:00 |
| 5 km | 30:00 |
Race times assume you hold exactly this pace for the whole distance. Most runners slow down a little over longer races, so treat longer predictions as optimistic.
Runs entirely in your browser. No data is sent to a server.
How it works
- Choose kilometres or miles.
- Pick what you want to calculate: pace, time or distance.
- Fill in the other two values, or tap a race distance to fill it in for you.
- Read your result and use the race and split tables to plan your run.
FAQ
How do I calculate my running pace?
Divide your total time by the distance. For example, 30 minutes for 5 km is 6:00 per km. The calculator does this for you and also converts it to minutes per mile.
What is the difference between pace and speed?
Pace is time per distance, such as 6:00 per km. Speed is distance per time, such as 10 km/h. Runners usually think in pace, treadmills often show speed.
Are the predicted race times accurate?
They show what happens if you hold the same pace for the whole race. Most people slow down over longer distances, so predictions for the half and full marathon are best treated as optimistic.
What are even splits?
Even splits mean running every kilometre or mile in the same time. The split table shows the elapsed time you should see at each marker to stay on target.
Related articles
Running & cardio
How to Start Running: A Friendly Beginner's Guide
How to start running from zero: easy first runs, a simple weekly structure, pacing, shoes, breathing and the mistakes that make beginners quit.
10min read
Running & cardio
The Run Walk Method: How It Works and How to Start
The run walk method explained: how to pick run and walk intervals, sample ratios for beginners and races, and how to progress to longer running blocks.
7min read
Running & cardio
What Is a Good Running Pace for Beginners?
What's a good running pace for beginners? Why effort beats speed, how to find your easy pace, example paces per km and mile, and how to get faster safely.
8min read
More tools
Heart Rate Zone Calculator
Find your 5 heart rate training zones from your age or measured max HR. Uses the Karvonen method with resting heart rate, or simple % of max. Free.
One Rep Max Calculator (1RM)
Estimate your one rep max from any set of 1–12 reps with the Epley and Brzycki formulas, in kg or lb, plus a training percentage chart. Free, no sign-up.
TDEE Calculator: Daily Calorie Needs
Estimate your maintenance calories (TDEE) and BMR with the Mifflin-St Jeor formula, in metric or imperial, with example targets to lose or gain weight.