Pace, speed and time
Pace is how long it takes to cover one unit of distance, such as 5:30 per kilometre. Speed is the opposite, distance per hour. Runners prefer pace because it maps directly onto race times and training zones.
Using the race table
The table multiplies your pace by each standard distance. If you run a 5K in 25 minutes (5:00 per km), a constant-pace 10K would be 50 minutes. In practice most runners slow down over longer distances, so expect a bit more.
Fitting runs into the week
Consistency beats single hard runs. Plan your runs like appointments and keep rest days. The Workout Split Generator and the Habit Tracker on this site can help you hold a weekly routine.
Frequently asked questions
How do I calculate running pace?
Divide your total time by your distance. For example, 25 minutes for 5 km is 5 minutes per kilometre. The tool does the conversion to minutes and seconds for you.
Will I hold the same pace for a marathon?
Probably not. Longer races usually need a slower pace than shorter ones. The race predictions here assume a constant pace, so treat them as an upper bound, not a forecast.
What is a good running pace?
It depends on your age, experience and goals. Compare yourself with your own past results first, since improving your own pace is the useful measure.
Is this training advice?
No. It is a calculator. Build mileage gradually and see a doctor before starting if you have health concerns.