Run commute time calculator

Put in the distance, your easy pace and the time to freshen up, and see the door to desk time.

Your details

Distance in
One way distance
Easy pace per km or mile
Changing and freshening up
Days a week
Weight
Running you already do a week (optional)

Door to desk

1 hr 3 min

including changing time

  • Running time48 min
  • Changing and freshening up15 min
  • Running a week9.9 miles (16.0 km) over 2 runs
  • Vigorous minutes a week96 of the 75 the UK guidelines suggest: covered
  • Energy each run (ACSM running equation)618 kcal, about 559 more than resting

A small backpack, leaving clothes at work on a drive in day, and lights in winter make run commuting easy. Count commutes as part of your weekly total, and keep commute runs easy so the rest of your week still has room.

The working

8 km at 6:00

8 km at an easy 6:00 a kilometre is 48 minutes, plus 15 to change: 1 hr 3 min door to desk. Two days a week one way is 16 km of running, often more than people manage around work.

What it adds

Minutes, energy and load

Running at any commuting pace is vigorous, so 2 runs of 48 minutes give 96 vigorous minutes, past the 75 a week the UK guidelines suggest. The ACSM running equation puts each 8 km run at 10 km/h at about 620 kcal for an 11 stone runner. Add the running you already do: a 16 km commute week on top of 20 km is an 80% rise, and rises over about 30% in two weeks were linked with more injuries (Nielsen 2014), so start with one day.

Kit

What helps

  • A snug 10 to 20 litre running pack
  • Leave shoes and a towel at work
  • Bring clothes in on a drive or bus day
  • Lights and bright layers from October to March

Routes

Choosing yours

Canal paths, parks and quiet streets are worth a small detour. Try the route at the weekend first. One way by bus or train and one way running is a gentle start.

Read with care

What this cannot tell you

  • Traffic and lightsCrossings add a few minutes.
  • ShowersNo shower? Wipes, a towel and an easy pace work.
  • SafetyStay visible and aware; avoid headphones on roads.

Questions

Common questions

How long does it take to run 5 miles to work?

About 50 minutes at a 10 minute mile, plus changing time.

How do I run to work without a shower?

Run easy, use wipes and a towel, and keep fresh clothes at work.

Does run commuting count as training?

Yes. Easy commutes are excellent base miles.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

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