Calculate Your Running Pace

Exercise

Calculate Your Running Pace

If you’re taking part in a 5k, half marathon or a full marathon this year, you might be wondering how to increase running pace. Well first, you’ll need to calculate running pace! We’ve got all the information you need below, so you can reach your goal within your time limit.

What is running pace?

Your pace is stated in minutes per mile or minutes per kilometre. So, the time it would take you to run or walk 1 mile/1 kilometre will be your pace.

Why is pace important when running?

Pace allows you to sense how long it takes to cover the distance of your run. It also makes sure that you preserve enough energy to complete your run in your time frame. For events like a Marathon and a 5k, pace very important for long distances!

Why should I calculate running pace?

By calculating running pace, you can practice resilience to see if, and how, you can improve. Pace calculators are useful for both new runners and expert runners. Whether you're running your first race or going on a training run, calculating running pace can help you train and run better.

Calculating running pace – how to do it

So now you know why calculating running pace is important, how do you do it? For pace, we have one small calculation:

Pace = Time / Distance

This small formula can help you calculate your current pace and your future running paces, to see if you are achieving your goals. You can then compare your scores and see if improvements are being made.

Note: your pace might not be calculated into a round number of minutes. Converting it to seconds can be easier. To do this, multiply the decimal number by 60. For example, 0.5 minutes = 30 seconds.

Running pace chart

If you’d rather take a look at a running pace chart, Buxton® have got you covered. Take a look at our easy-to-read chart below.

 

Distance (mi)

6:00 minutes/mi

6:30/mi

7:00/mi

7:30/mi

8:00/mi

1

6:00

6:30

7:00

7:30

8:00

2

12:00

13:00

14:00

15:00

16:00

3

18:00

19:30

21:00

22:30

24:00

5k

18:38

20:12

21:45

23:18

24:51

4

24:00

26:00

28:00

30:00

32:00

5

30:00

32:30

35:00

37:30

40:00

6

36:00

39:00

42:00

45:00

48:00

10k

37:17

40:23

43:30

46:36

49:43

7

42:00

45:30

49:00

52:30

56:00

8

48:00

52:00

56:00

1:00:00

1:04:00

9

54:00

58:30

1:03:00

1:07:30

1:12:00

10 mi

1:00:00

1:05:00

1:10:00

1:15:00

1:20:00

11

1:06:00

1:11:30

1:17:00

1:22:30

1:28:00

12

1:12:00

1:18:00

1:24:00

1:30:00

1:36:00

13

1:18:00

1:24:30

1:31:00

1:37:30

1:44:00

1/2 Marathon

1:18:39

1:25:13

1:31:46

1:38:19

1:44:53

14

1:24:00

1:31:00

1:38:00

1:45:00

1:52:00

15

1:30:00

1:37:30

1:45:00

1:52:30

2:00:00

16

1:36:00

1:44:00

1:52:00

2:00:00

2:08:00

17

1:42:00

1:50:30

1:59:00

2:07:30

2:16:00

18

1:48:00

1:57:00

2:06:00

2:15:00

2:24:00

19

1:54:00

2:03:30

2:13:00

2:22:30

2:32:00

20

2:00:00

2:10:00

2:20:00

2:30:00

2:40:00

21

2:06:00

2:16:30

2:27:00

2:37:30

2:48:00

22

2:12:00

2:23:00

2:34:00

2:45:00

2:56:00

23

2:18:00

2:29:30

2:41:00

2:52:30

3:04:00

24

2:24:00

2:36:00

2:48:00

3:00:00

3:12:00

25

2:30:00

2:42:30

2:55:00

3:07:30

3:20:00

26

2:36:00

2:49:00

3:02:00

3:15:00

3:28:00

Marathon

2:37:19

2:50:25

3:03:32

3:16:38

3:29:45

27

2:42:00

2:55:30

3:09:00

3:22:30

3:36:00

28

2:48:00

3:02:00

3:16:00

3:30:00

3:44:00

29

2:54:00

3:08:30

3:23:00

3:37:30

3:52:00

30

3:00:00

3:15:00

3:30:00

3:45:00

4:00:00

31

3:06:00

3:21:30

3:37:00

3:52:30

4:08:00

50k

3:06:25

3:21:57

3:37:29

3:53:01

4:08:33

Distance (mi)

6:00 minutes/mi

6:30/mi

7:00/mi

7:30/mi

8:00/mi

 

How to increase running pace

Of course, we need to calculate running pace to know how to increase it, but there is a method to applying your new-found calculations! Here are our tips on how to increase running pace.

  1. Increase your mileage each week.

By gradually increasing your distance and pushing your speed gradually, your pace can improve. Doing this in weekly intervals is great, as it pushes your body without overdoing it. Some training programmes will instruct you to do some short weekday runs, then one long run on the weekend that gets progressively longer each week.

  1. Don't build weekly mileage too quickly

Doing this, along with hard speed workouts, will not give you the results you’re looking for. With no experience, doing too much too quickly can have the opposite effect.

  1. Good running form

Having the correct running form can work wonders! It can open up your chest and helps your body move with ease. By having good running form when learning how to increase pace, you’ll have more energy (again, perfect for long distances!). Relaxing your shoulders and swinging your arms naturally is key!

  1. Do speed work

Have a repeated running routine where you adjust your speed within the run. You can do this with running structured intervals. It’s important to listen to your body and know its limits. 

  1. Stretch!

Making sure your joints are nice and limber is important. Inflexible joints can hinder your pace because your range of motion is limited. The same goes with muscles – tight muscles can cause injury. Stretching is invaluable to increasing your running pace.

  1. Make time for recovery

We know you want to be resilient and push yourself for your big run, but a big part of ‘how to increase running pace’ is to relax and recover. This includes getting a good night’s sleep! By doing this, you actually prevent injury and allow your body to rejuvenate.

  1. Finish strong

Completing a good sprint at the end of your run is great practice! If you’re taking part in a big run, you’ll want that iconic sprint to the finish line. Incorporating this into your training can help.

  1. Stay hydrated!

Of course, keeping your body hydrated on a run is highly important. We’ve put together a guide on how to hydrate when exercising, so you’re increasing your pace healthily.

 

We hope that you’ve learnt how to calculate running pace! Check out our running playlist, so you can increase your pace in style.

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