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| Km | Split |
|---|---|
| Choose distance and target time | |
Running pace is usually measured in minutes per kilometre (min/km). It tells you exactly how long you spend on one kilometre. A pace of 5:00 min/km means you spend five minutes per kilometre.
The lower the pace, the faster you run. 4:00 min/km is faster than 6:00 min/km. Think of it as "time per kilometre" – less time means higher speed.
Min/km and km/h describe the same thing, just from different angles. The formula is simple:
With a pace of 5:00 min/km, the speed becomes 60 ÷ 5 = 12 km/h. The PaceLoop calculator does this conversion automatically as you scroll the wheels.
| Pace | km/h | Level |
|---|---|---|
| 4:00 min/km | 15.0 | Experienced competitive runner |
| 5:00 min/km | 12.0 | Trained recreational runner |
| 6:00 min/km | 10.0 | Average recreational runner |
| 7:00 min/km | 8.6 | Beginner / easy jog |
Use the calculator at the top to find your exact value – scroll the min/km wheel and watch km/h update instantly.
A 5k under 25 minutes requires a steady pace of exactly 5:00 min/km (12 km/h). For many recreational runners this is a concrete and motivating goal that is entirely achievable with a few weeks of focused training.
You need to be able to run 5 kilometres without stopping and hold 5:00 min/km for 25 minutes. If you currently take 30 minutes (6:00 min/km), the goal is to improve by one minute per kilometre – that's realistic in 8–12 weeks.
The most common mistake is starting too fast. Begin at 5:10–5:15 min/km for the first two kilometres, hold 5:00 min/km for km 3 and 4, and give it everything on the last one. This is called a negative split and almost always gives a better finish time than starting hard.
Use the Pacing page in the PaceLoop calculator to set up a split plan for 5 km with 1 km intervals – then you'll know exactly what the clock should show at every kilometre.
A marathon is 42.195 km. The pace you choose determines not only your finish time, but also how hard the race feels. Starting too fast is the most common reason runners "hit the wall" after 30–35 km.
| Pace | Finish time |
|---|---|
| 4:15 min/km | approx. 3:00:00 |
| 4:44 min/km | approx. 3:20:00 |
| 5:00 min/km | approx. 3:31:00 |
| 5:41 min/km | approx. 4:00:00 |
| 6:23 min/km | approx. 4:30:00 |
| 7:06 min/km | approx. 5:00:00 |
A simple rule of thumb: multiply your half marathon time by 2.1. If you run a half marathon in 2:00, a realistic marathon goal is about 4:12. The extra 10% is because a marathon is considerably harder than two half marathons – glycogen stores run empty and the body's pain threshold is tested.
Hold back for the first 30 kilometres. Start 10–15 seconds per kilometre slower than your goal pace. Most people who set a marathon personal best do it with a negative split – running the second half faster than the first. Use the Pacing page in the PaceLoop calculator to build a detailed split plan for the whole race.
Pace (min/km) and speed (km/h) say exactly the same thing – just from different perspectives. Runners almost always use min/km because it's easier to plan with: you know exactly how long one kilometre takes. Cyclists and treadmills tend to use km/h.
Example: 5:30 min/km = 60 ÷ 5.5 = 10.9 km/h. The PaceLoop calculator does this conversion continuously as you scroll.
| km/h on treadmill | Equals |
|---|---|
| 8.0 km/h | 7:30 min/km |
| 10.0 km/h | 6:00 min/km |
| 12.0 km/h | 5:00 min/km |
| 14.0 km/h | 4:17 min/km |
| 16.0 km/h | 3:45 min/km |
Many people find a treadmill feels a little easier than the equivalent pace outdoors – the belt gives you a bit of momentum, and there's no headwind. A rule of thumb is to set the treadmill to a 0.5–1.0% incline to compensate.
PaceLoop is a free running pace calculator. The tool lets you quickly convert between pace (min/km) and speed (km/h), estimate finish times for standard distances and build detailed pacing plans for a target time.
The site was made by a recreational runner who wanted a fast, mobile-friendly calculator without unnecessary clicks and page reloads. Everything happens directly in the browser – no login, no ads, no unnecessary complexity.
PaceLoop is a self-hosted web application running from a private server. The site also works as a progressive web app (PWA) and can be added to your home screen for use without the browser interface.
Questions, bugs or suggestions? Send an email to kontakt@runpace.no.
Last updated: July 2026
PaceLoop (runpace.no) is operated by a private individual. Contact: kontakt@runpace.no
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Anonymised analytics data is stored on a private server in Norway. Data is not shared with third parties and is not sold.
Since no personal data is stored, there is in practice nothing to delete or export. If you still wish to send a request, contact kontakt@runpace.no.
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PaceLoop is also available as an iOS app (same developer). The app does not collect any data about you. It has no account, no ads, no tracking and no analytics – all calculations happen locally on your device.
Apple Health: If you choose to, PaceLoop can read the latest VO₂max value (cardio fitness) from Apple Health to calculate training zones and a starting point for race prediction. The value is used only on your device at that moment, and is never stored or sent anywhere – not to PaceLoop or to third parties. Access to Apple Health is optional; all features of the app work without it. You can turn off access at any time in the app's settings, or in iOS under Settings → Privacy & Security → Health.