Pace (min/km) = Total time in seconds ÷ distance in km ÷ 60. Finish time = Pace in seconds × distance. Speed (km/h) = 60 ÷ pace in min/km.
Race time predictions use the Riegel formula: T2 = T1 × (D2/D1)^1.06 — where T1 is your known time and D1 your known distance. This formula accounts for the natural fatigue that increases with distance. It works well for distances between 1.5 km and 50 km.
Frequently Asked Questions
Most beginners run between 7–9 min/km (about 6.5–8.5 min/mile). A good goal is to run at a conversational pace — if you can talk but not sing, you're in the right zone. Focus on finishing before worrying about speed.
To finish a 5K in under 30 minutes, you need to run at 6:00 min/km (9.67 min/mile) or faster. That's about 10 km/h average speed. This is a common first running goal and achievable in 8–12 weeks of consistent training for most people.
Not all the time. Most training should be done at an easy pace (60–70% max HR). Only 20–30% should be at or above race pace. Running all your sessions at race pace leads to overtraining and injury. Easy running builds the aerobic base that makes race pace feel sustainable.