Practical running guide · Finish Line Labs
The basic formula
Running pace is the time needed to cover one unit of distance. Divide your elapsed time by the distance: total minutes ÷ miles gives minutes per mile; total minutes ÷ kilometers gives minutes per kilometer. Convert the decimal portion of a minute to seconds by multiplying by 60.
A worked example
Imagine a 5K completed in 25 minutes. Since 5K is about 3.107 miles, 25 ÷ 3.107 is about 8.047 minutes per mile. That is roughly 8:03/mile. Dividing 25 by five produces exactly 5:00/km.
What pace does not tell you
An average hides how fast each individual mile was. Wind, hills, turns, aid-station stops and race congestion may produce uneven splits. Decide whether to include standing time, then use the same convention when comparing runs.
Try it with your own numbers
Use the relevant calculator to turn these concepts into a pace, split or workout estimate.
Keep in mind
These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.