Running pace calculator

Your pace per kilometre and per mile from any run, plus what that pace would give you over 5k, 10k, a half and a full marathon.

Milo

Distance (km)

Hours

Minutes

Seconds

Your pace will appear here.

How this is worked out

Pace is time divided by distance, expressed as minutes per kilometre or mile. Speed is the same information the other way round, in kilometres per hour.

pace per km = total seconds ÷ distance in km

The projections take your pace and hold it across longer distances. That’s arithmetic, not a prediction: nobody holds 5k pace for a marathon. Real race times drift slower as distance climbs, typically by a few percent per doubling.

For a genuine race prediction, formulas like Riegel’s apply an exponent to account for that fade. The straight projections here are still useful for pacing a training run, or for seeing what a target time actually demands per kilometre.

The number is the easy part

Any calculator can hand you a figure. The hard bit is the next three months: eating roughly to it, noticing when it stops working, and changing it. Milo is a coach you text like a friend. You log what you ate in a sentence, and it learns your patterns, notices when your weight stalls, and adjusts the target from what you actually did rather than from a formula.

See how Milo works

Common questions

What pace should my easy runs be?

Slower than most people run them. Easy means conversational, often 60 to 90 seconds per kilometre slower than race pace. If every run feels moderately hard, you’re accumulating fatigue without the adaptation that either easy or genuinely hard work would give you.

Can I really run a marathon at my 5k pace?

No, and the projection table is not suggesting you can. Expect to lose roughly 5 to 10% per doubling of distance. The table is there to show what a given pace implies, not to promise a time.

How do I get faster?

Volume at an easy pace, consistently, with a smaller amount of harder work. Most improvement in the first couple of years comes from simply running more, at a pace slow enough that you can keep doing it.

Does running help with weight loss?

It helps, but it isn’t magic: an hour of running at a moderate pace is roughly one large meal. Running is better understood as something you get fitter at, with the eating side doing most of the work on the scale.

Other calculators

One rep max calculator — Your estimated 1RM from a working set, plus a full rep-max table.
Calories burned calculator — What a session actually costs, by activity, weight and time.
Heart rate zones — Your max heart rate and five training zones, from age or resting HR.
TDEE calculator — How many calories you burn in a day, and what to eat for your goal.
Calorie deficit calculator — How long a given deficit takes to reach your goal weight.

These are estimates from population averages, not measurements of you. Individual metabolism varies by roughly ±10% around any formula. Nothing here is medical advice — if you have a health condition, are pregnant, or are under 18, talk to a healthcare professional before changing how you eat or train.