Walking & Running Pace Calculator

How to use this calculator

1. Choose Imperial (miles) or Metric (kilometers).
2. Enter the distance you walked.
3. Enter your walking time — split across hours and minutes (e.g. a 45-minute walk is 0 hours, 45 minutes).
4. Click Calculate Pace.

Tip: All four pace formats — min/mile, min/km, mph, and kph — update at once. A brisk walk typically falls between 15–20 min/mile (9–12 min/km).

How it works

The formula

Pace is calculated using the basic formula: pace (min/mile or min/km) = total time (minutes) ÷ distance. Speed in mph or kph is the inverse: speed = distance ÷ time (hours). The calculator converts between imperial and metric automatically. Pace is displayed in MM:SS format — for example, a 20-minute mile is shown as 20:00/mile.

Walking and running pace zones

For walking: average adult pace falls between 2.5–4 mph (15–24 min/mile). Brisk walking (3–3.5 mph, 17–20 min/mile) is defined as moderate-intensity aerobic activity by the CDC and WHO, delivering meaningful cardiovascular benefit. Research from the British Journal of Sports Medicine (2018) found brisk walking is associated with a 24% lower risk of all-cause mortality compared to slow walking. For running: recreational jogging typically falls between 4.5–6 mph (10–13 min/mile); an average 5K finish time is around 30–35 minutes (10–11 min/mile); and a sub-10 min/mile pace is generally considered a solid recreational running benchmark. The calculator works identically for both — just enter your actual distance and time.

Track it with StepGoals

StepGoals includes GPS Sessions — a dedicated workout tracking mode that records your route, pace, and distance in real time as you walk or run. Your pace is displayed live during the session, and your session summary shows average pace, total distance, elevation, and a map of your route.

Session history is stored in the app so you can compare pace across walks over time. If you're working toward a pace goal — like getting your mile time under 17 minutes — GPS Sessions gives you the data to track your progress walk by walk.