Running pace guides
How to work out pace, pick a goal and pace a race, with every number computed by our calculators.
- Treadmill pace conversion chart: mph to minutes per mileConvert treadmill speed from 4 to 12 mph into pace per mile, km/h and pace per km, with the speed to set for common paces and the 1% incline rule.
- Negative splits: how to run the second half fasterWhat a negative split is, how big the gap should be, and mile-by-mile tables for a 4:00 marathon and a 25:00 5K, computed with exact race distances.
- The Riegel formula explained: predict your race timeT2 = T1 × (D2/D1)^1.06. How Peter Riegel's race time formula works, worked examples from 5K to marathon, and where its predictions break down.
- 5K pace chart: finish times from 18 to 40 minutesPace per mile and per km for 5K goals from 18:00 to 40:00, with mile-by-mile splits and a simple plan for pacing your first or fastest 5K.
- Marathon pace chart: sub-3, 3:30, 4:00, 4:30 and 5:00Pace per mile and per km for the classic marathon goals, plus the clock you should see at 5K, 10K, halfway, 30K and 20 miles.
- How to calculate running pace (per mile and per km)Pace is time divided by distance. Here is the formula, three worked examples, the mile-to-km conversion and the exact race distances to use.