Pace Calculator
Calculate your running pace, finish time, or distance. Get race predictions, training zones, and split times for your runs.
Your Pace
6:00
per kilometer
9:39 /mi
Speed
10.00
km/h
6.21
mph
Pace Conversion
6:00
per kilometer
9:39
per mile
Race Time Predictions
Based on your current pace using the Riegel formula
5K
30:00
6:00 /km pace
10K
1:02:32
6:15 /km pace
Half Marathon
2:18:00
6:32 /km pace
Marathon
4:47:43
6:49 /km pace
Training Zones
| Zone | Description | Pace /km | Pace /mi |
|---|---|---|---|
| Recovery | Easy, conversational pace | 7:30 | 12:04 |
| Easy | Aerobic base building | 6:53 | 11:06 |
| Tempo | Comfortably hard | 6:00 | 9:39 |
| Threshold | Lactate threshold | 5:42 | 9:10 |
| Interval | VO2 max training | 5:16 | 8:29 |
| Sprint | Speed work | 4:48 | 7:43 |
Split Times
KM 1
6:00
6:00
KM 2
12:00
6:00
KM 3
18:00
6:00
KM 4
24:00
6:00
KM 5
30:00
6:00
How to Use the Pace Calculator
Our running pace calculator helps you determine your pace, predict finish times, and plan your training. Here's how to use each mode:
Calculate Pace
Enter your finish time and distance to find your pace per kilometer or mile.
Calculate Time
Enter your target pace and distance to predict your finish time.
Calculate Distance
Enter your pace and time to find how far you can run.
Common Race Paces
Pace Training Tips
- 1.Build your aerobic base with easy runs at conversational pace
- 2.Include one tempo run per week at threshold pace
- 3.Add interval training for speed development
- 4.Practice race pace during long runs
- 5.Allow proper recovery between hard workouts
Frequently Asked Questions
What is a good running pace for beginners?
For beginners, a comfortable pace is typically 7:00-9:00 per kilometer (11:00-14:30 per mile). The key is being able to hold a conversation while running. Focus on building endurance first, then work on speed.
How accurate are race time predictions?
Race predictions use the Riegel formula, which is generally accurate within 1-3% for trained runners. Accuracy depends on proper training, race conditions, and the distance used for prediction. Predictions are more accurate when based on recent race performances.
What pace should I run for a 5K?
Your 5K pace depends on your fitness level. Recreational runners average 25-35 minutes (5:00-7:00/km). Competitive runners aim for under 20 minutes (under 4:00/km). Use your training pace plus race-day adrenaline as a guide.
How do I improve my running pace?
To improve pace: (1) Build aerobic base with easy runs, (2) Include weekly tempo runs, (3) Add interval training, (4) Strengthen with hill work, (5) Allow adequate recovery, (6) Be consistent with training over months.
What are negative splits?
Negative splits means running the second half of a race faster than the first half. This is considered the optimal pacing strategy for distance races, as it prevents early burnout and allows you to finish strong.
How does pace change with race distance?
Pace typically slows as distance increases due to fatigue and energy depletion. A rough guide: 10K pace is about 15-20 seconds/km slower than 5K pace. Half marathon pace is 20-30 seconds/km slower than 10K, and marathon pace is 30-45 seconds/km slower than half marathon.
Race Distance Guide
| Race | Distance (km) | Distance (mi) | Typical Time Range |
|---|---|---|---|
| 5K | 5.0 | 3.1 | 15-45 min |
| 10K | 10.0 | 6.2 | 35-90 min |
| Half Marathon | 21.1 | 13.1 | 1:15-3:00 |
| Marathon | 42.2 | 26.2 | 2:30-6:00 |
| Ultra (50K) | 50.0 | 31.1 | 4:00-10:00 |