How to Use the Pace Calculator
Knowing your pace is the foundation of structured training. Whether you are aiming to break 30 minutes in a 5k or qualify for Boston, precision matters.
Pro Tip: Almost every world record is set using "Negative Splits"—running the second half of the race faster than the first. Use this tool to plan a conservative opening pace that allows you to accelerate at the finish.
Common Race Distances & Goals
5k (3.1 mi)
Goal: Sub-30 Mins
Req Pace: 9:40 / mile
10k (6.2 mi)
Goal: Sub-60 Mins
Req Pace: 9:40 / mile
Marathon
Goal: Sub-4 Hours
Req Pace: 9:09 / mile
Frequently Asked Questions
What is a "Good" pace?
For an average male runner, 9:00-10:00/mile is standard. For women, 10:00-11:00/mile. Elite marathoners run closer to 4:40/mile.
How does treadmill pace compare to road?
Set your treadmill to a 1% incline to mimic wind resistance on the road for an accurate comparison.
Tools & Data Verified by the EverydayCalculators Medical Research Team.
Last updated: January 2026.