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06 Numbers and Powers

Select Entire Row? Shortcut & Excel Guide

Card No. 06·48938 · Updated · Standard formula, shown below

Average pace 5.00 min/km
Average speed
12.00 km/h
Result
Finish time
50 min
You entered
Distance
10 km
You entered
You enter
Finish time, Distance
You get
Average pace, Average speed
Rounding
2 dp

To select an entire row in Excel or Google Sheets, press Shift + Space on Windows or Shift + Space on Mac. This instantly highlights the whole row of the active cell, making it easy to format, delete, or copy data without dragging the mouse.

Formula

The calculator above is a pace calculator. It uses two simple formulas:

Pace (min/km) = Finish time (min) ÷ Distance (km)

Speed (km/h) = Distance (km) ÷ (Finish time (min) ÷ 60)

Where:

  • Finish time – total time taken, in minutes.
  • Distance – distance covered, in kilometers.
  • Pace – minutes per kilometer (lower is faster).
  • Speed – kilometers per hour (higher is faster).

Worked Example

Using the defaults: finish time = 50 minutes, distance = 10 km.

  1. Pace = 50 ÷ 10 = 5.00 min/km.
  2. Speed = 10 ÷ (50 ÷ 60) = 10 ÷ 0.8333 = 12.00 km/h.

The calculator shows 5.00 min/km and 12.00 km/h, matching the example.

Why Use This Calculator?

Runners and cyclists often need to know their average pace for training zones or race predictions. This calculator gives a quick, accurate number without manual math. It works for any distance – a 5K, a marathon, or a 200-mile bike ride – as long as you enter the total time and distance.

You can also reverse it: if you know your target pace and distance, you can estimate finish time. For instance, a 10K at 5:30 min/km would take 55 minutes.

How to Read the Results

The first result, pace, is the most common metric for runners. A pace of 5.00 min/km means you run each kilometer in 5 minutes. The second result, speed, is more common for cyclists or treadmill displays. A speed of 12 km/h is the same as 5.00 min/km – they are just two ways of expressing the same performance.

If you run on a treadmill set to miles per hour, you can convert: 1 mile = 1.609 km. So 12 km/h ≈ 7.46 mph.

Common Mistakes

  • Mixing units – entering distance in miles but time in minutes per km will give wrong results. Use the same unit system throughout.
  • Forgetting to convert seconds – if your finish time is 1:23:45, convert to minutes: 1×60 + 23 + 45/60 = 83.75 minutes.
  • Rounding too early – rounding pace to 5.3 min/km before calculating speed can cause small errors. Calculate in one go.

Limitations of the Formula

This formula assumes constant speed. In real runs, you might slow on hills or speed up at the end, so the average pace is just that – an average. It does not account for elevation gain, weather, or rest stops. For interval training, you would need separate calculations for each segment.

Also, the calculator only works with positive numbers. If you enter a time of 0 or a distance of 0, the result will show “Cannot compute” because division by zero is undefined.

Frequently Asked Questions

How do I convert pace to speed?

Speed (km/h) = 60 ÷ pace (min/km). For example, a 5:00 min/km pace is 60 ÷ 5 = 12 km/h. To convert to mph, multiply by 0.621371.

What is a good running pace for a beginner?

It varies widely. A common beginner 5K pace might be around 8-10 min/km (6-7.5 km/h), but the best pace is the one you can sustain comfortably. Focus on effort, not a specific number.

Can I use this for walking or cycling?

Yes. The formula works for any activity where you cover distance over time. For cycling, you might prefer speed over pace, but both are shown.

How do I calculate my finish time if I know my pace?

Finish time (min) = pace (min/km) × distance (km). For a 10K at 5:30 min/km, that is 5.5 × 10 = 55 minutes.

What if I run in miles?

Convert miles to kilometers first: distance in km = miles × 1.60934. Then use the same formula. Or enter the distance in km directly.

Does elevation gain affect the pace?

Yes, but the formula does not include it. A hilly course will have a slower average pace than a flat one for the same effort. Some GPS watches adjust pace for gradient, but this calculator gives raw average pace.

Related

Formula used
in t | Finish time | min | 50 | 0
in d | Distance | km | 10 | 0 | 100000
out pace | Average pace | min/km | t / d | 2
out speed | Average speed | km/h | d / (t / 60) | 2

Each line is one input (in, sel, list) or one result (out: label, unit, formula, decimals). How the calculators work

Method: the standard formula for this calculation, rounded as each result states. See how the calculators work or report an error.

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