Calculate running pace from distance and time

You enter a distance in kilometers and a time (hours, minutes, seconds). The tool converts time to seconds, refuses a zero total, then computes seconds per kilometer and km/h. That is stopwatch arithmetic, not a physiologic model. The American College of Sports Medicine describes METs for exercise intensity; we cite that source precisely to say we do not use it on this page. A 10 km in 50 min with 100 m of climb is not the same energy cost as flat: the displayed pace will still match. For daily calories, Mifflin × activity stays on TDEE / calories, with no mechanical link to this pace. US road races often quote min/mile: 5:00/km is about 8:03 per mile; convert distance to km first.

temps_total (s) = 3600 × h + 60 × min + s

allure (s/km) = temps_total / distance(km)

vitesse (km/h) = distance / (temps_total / 3600)

Many running calculators chain pace and calories via a MET or VO₂. That stacks assumptions (weight, efficiency, flat, wind). HexaCalc splits: here, the clock; elsewhere, Mifflin. The ACSM citation documents the MET frame we refuse to apply on this page, so a pace cannot masquerade as expenditure. Elevation, surface, drafting, and aid stations are outside the formula.

Distance

A half at 21.1 km, a marathon at 42.2 km: type the real distance, not “13.1” miles without converting, and not “21” if you want half-marathon pace.

Hours

For a 3:30 marathon, put 3 hours and 30 minutes, not 210 in the minutes field (capped at 59).

Minutes

Required in the sense that the clock must exist. With hours = 0 and seconds = 0, minutes alone make the time.

Seconds

They change 5 km pace; they barely change a 42.2 km typed to the minute.

Assumptions

• Horizontal distance equivalent to the clock (GPS and official course can differ).
• Running time, not time with long unsubtracted stops — you type what you want to average.
• No elevation model.

Limits

• No calories, no METs, no VO₂.
• No VO₂max, no heart-rate zones.
• A GPS that overstates distance understates pace.
• Does not judge whether the pace is “too fast” for health.

5:00 / km describes only the average rhythm of the typed time. It does not say you should run that tomorrow, or what it “costs” in kcal. If you then open TDEE, you change quantity: a full day estimated by Mifflin, not a jog.

• Putting 90 in minutes for 1 h 30.

  Minutes max 59. Use 1 hour and 30 minutes.

• Expecting a session calorie total.

  This page deliberately refuses METs. Daily calories are another calculator, another formula.

• Comparing a trail pace (elevation) to a road pace as if the model compensated.

  It does not. Pace remains time/distance.

• TDEE calculatorTDEE here is Mifflin-St Jeor resting metabolism times an activity factor. It includes no deficit, no surplus, and no 1,200 kcal floor.
• Calorie calculatorThree steps: Mifflin-St Jeor resting burn, times a lump activity factor, then a goal offset. The result is an estimate, not a diet.
• Speed, distance, timeTwo known quantities, the third follows. Kilometres and km/h, or miles and mph, but not a mix of the two systems.
• One-rep max (Epley)A load and a rep count (1 to 12). The tool applies Epley, not a true single-attempt max.
• Heart-rate zonesAge and resting pulse. The tool estimates max HR (220 − age) and five zones on the reserve.
• Water intakeTwo distinct figures: a 35 ml per kilogram rule of thumb, optionally raised by an internal activity bonus, and the EFSA 2010 adequate intake (2.0 L/day women, 2.5 L/day men, water from drinks and foods). Neither is an order.

Written by Rédaction HexaCalc (editorial team). Content last updated: August 25, 2026. No third-party medical or financial review is claimed.

• Guidelines for Exercise Testing and Prescription — MET concept — American College of Sports Medicine