Calculate pace, time, or distance for any run.
Average pace for recreational runners is 10–12 min/mile. For competitive 5K runners, 7–9 min/mile is typical. Elite marathoners run under 5 min/mile.
A good rule of thumb: your easy run pace should be 60–90 seconds per mile slower than your 5K pace. Training at the right intensity improves aerobic base without overtraining.