What is a good running pace in Australia?

For recreational runners, a pace of 5:30–6:30 min/km is considered solid. Competitive club runners typically run 4:00–5:00 min/km. The average parkrun pace in Australia is around 6:00–6:30 min/km.

How does the Riegel formula predict race times?

The Riegel formula uses the relationship T2 = T1 x (D2/D1)^1.06, where T1 is your known time, D1 is the known distance, and D2 is the target distance. The exponent 1.06 reflects the natural fatigue factor over longer distances.

How accurate are race time predictions?

Predictions are most accurate when your input distance is close to the target. A 5K time will predict a 10K well, but predicting a marathon from a 1K time is less reliable. Terrain, weather, and training all affect real-world results.

What pace do I need for a sub-2-hour half marathon?

To finish a half marathon (21.1 km) in under 2 hours, you need an average pace of approximately 5:41 min/km or faster. This is equivalent to running at about 10.6 km/h.

Running Pace Calculator

Calculate your running pace in minutes per kilometre and predict your finish times for popular race distances. Enter any known time and distance to get pace, splits, and race predictions using the Riegel formula trusted by coaches worldwide.

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How It Works

Your pace is calculated by dividing total time by distance: pace (min/km) = time (minutes) / distance (km). Race predictions use the Riegel formula: T2 = T1 x (D2/D1)^1.06, which accounts for the natural slow-down over longer distances. This formula is widely used in running science and provides accurate estimates for distances from 1 km to marathon.

Quick Reference

Pace (min/km)	Speed (km/h)	5K Time	10K Time	Half Marathon	Marathon
4:00	15.0	20:00	41:35	1:29:21	3:06:36
4:30	13.3	22:30	46:47	1:40:33	3:29:26
5:00	12.0	25:00	51:59	1:51:44	3:52:16
5:30	10.9	27:30	57:11	2:02:56	4:15:06
6:00	10.0	30:00	62:23	2:14:08	4:37:56
6:30	9.2	32:30	67:35	2:25:19	5:00:46
7:00	8.6	35:00	72:47	2:36:31	5:23:36
7:30	8.0	37:30	77:59	2:47:43	5:46:26
8:00	7.5	40:00	83:11	2:58:54	6:09:16

Race times estimated using the Riegel formula from the listed pace at 5K.

Frequently Asked Questions

What is a good running pace in Australia?: For recreational runners, a pace of 5:30–6:30 min/km is considered solid. Competitive club runners typically run 4:00–5:00 min/km. The average parkrun pace in Australia is around 6:00–6:30 min/km.
How does the Riegel formula predict race times?: The Riegel formula uses the relationship T2 = T1 x (D2/D1)^1.06, where T1 is your known time, D1 is the known distance, and D2 is the target distance. The exponent 1.06 reflects the natural fatigue factor over longer distances.
How accurate are race time predictions?: Predictions are most accurate when your input distance is close to the target. A 5K time will predict a 10K well, but predicting a marathon from a 1K time is less reliable. Terrain, weather, and training all affect real-world results.
What pace do I need for a sub-2-hour half marathon?: To finish a half marathon (21.1 km) in under 2 hours, you need an average pace of approximately 5:41 min/km or faster. This is equivalent to running at about 10.6 km/h.

Running Pace & Race Prediction

Pace (min/km) = Time (min) / Distance (km) T₂ = T₁ × (D₂ / D₁)^1.06

T₁: = Known race time in seconds
D₁: = Known race distance in km
T₂: = Predicted race time for target distance
D₂: = Target race distance in km
1.06: = Riegel fatigue exponent

The Riegel formula was published in 1981 and remains one of the most widely used race prediction models. It is most accurate when predicting distances within 2-4x of the known distance.

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Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.