Our advanced Pace Calculator helps runners of all levels instantly calculate running pace, distance, and time. Whether you’re training for a marathon, planning interval workouts, or setting personal records, our tool provides the accurate calculations you need for effective race strategy and training.
Calculate Your Running Pace
Choose your calculation type and enter values to get instant results:
Pace Splits
| Distance | Split Time | Cumulative Time |
|---|
Privacy Guaranteed: All calculations happen in your browser. No data is stored or sent to any server.
How to Use the Pace Calculator
Master your running strategy in just three simple steps:
Choose whether you want to calculate pace, time, or distance based on your available information.
Input your distance and time details. Switch between kilometers and miles as needed.
See your pace, total time, and detailed split times. Save your plan for future reference.
Why Pace Calculation Matters
Understanding and controlling your running pace is crucial for effective training and race performance:
Race Strategy
Plan your race pace to achieve personal records without burning out early.
Training Efficiency
Optimize your workouts by maintaining the right intensity for each session.
Goal Setting
Set realistic targets based on your current fitness level and desired outcomes.
Understanding Running Workouts
A balanced training plan includes different types of runs to build speed, endurance, and strength. Here are the most common workouts:
Base Run
Short to moderate length runs at your natural, comfortable pace. These build your aerobic foundation.
Long Run
Your longest run of the week, done at an easy, conversational pace. Crucial for building endurance.
Tempo Run
A sustained effort at a “comfortably hard” pace for 20-40 minutes to increase your lactate threshold.
Race Pace Planning
Use these common race distances as starting points for your training:
| Race Distance | Beginner Pace | Intermediate Pace | Advanced Pace |
|---|---|---|---|
| 5K (3.1 miles) | 7:00-8:00 min/km | 5:30-6:30 min/km | 4:00-5:00 min/km |
| 10K (6.2 miles) | 7:30-8:30 min/km | 6:00-7:00 min/km | 4:15-5:15 min/km |
| Half Marathon (21.1K) | 8:00-9:00 min/km | 6:30-7:30 min/km | 4:30-5:30 min/km |
| Marathon (42.2K) | 8:30-9:30 min/km | 7:00-8:00 min/km | 4:45-5:45 min/km |
Pace Conversion Chart
Quickly convert between different pace measurements:
| min/km | min/mile | km/h | mph |
|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 12.4 |
| 4:00 | 6:26 | 15.0 | 9.3 |
| 5:00 | 8:03 | 12.0 | 7.5 |
| 6:00 | 9:39 | 10.0 | 6.2 |
| 7:00 | 11:16 | 8.6 | 5.3 |
Advanced Pacing Strategies for Peak Performance
For experienced runners, a smart pacing strategy can be the difference between a new personal best and hitting the wall. Consider these approaches for your next race.
- Negative Splits: This involves running the second half of the race faster than the first half. By starting conservatively, you conserve crucial energy stores and can finish with increasing speed.
- Even Splits: This approach involves maintaining a consistent pace from start to finish. It’s effective for flat courses and for runners who have precisely dialed in their goal pace during training.
- Positive Splits: This is where the second half is slower than the first. It often happens unintentionally when a runner starts too fast and fades in the later stages.
Runner’s Nutrition 101: Fueling for Performance
Proper nutrition is as important as your physical training. What, when, and how you eat can significantly impact your energy levels, performance, and recovery.
- Pre-Run Fuel: 2-4 hours before a run, eat a meal high in complex carbohydrates, moderate in protein, and low in fat and fiber.
- During the Run: For runs lasting longer than 60-75 minutes, you need to replenish energy. Aim to consume 30-60 grams of carbohydrates per hour from gels, chews, or sports drinks.
- Post-Run Recovery: Within 30-60 minutes of finishing, consume a mix of carbohydrates and protein to replenish energy stores and repair muscle tissue.
- Hydration: Drink water throughout the day. For long runs, an electrolyte drink can help replace lost salts and prevent cramping.
Frequently Asked Questions
For beginners, a good pace is typically between 7:00-8:00 minutes per kilometer (11:15-12:50 minutes per mile). This pace allows for comfortable breathing and conversation. Focus on building endurance first before worrying about speed.
To improve pace: 1) Incorporate interval training (alternating fast and slow segments), 2) Add hill workouts to build strength, 3) Include one long run per week to build endurance, 4) Ensure adequate recovery time, and 5) Cross-train with strength exercises.
Elevation significantly impacts pace. As a rule of thumb, expect 10-15 seconds per kilometer slowdown for every 1% of uphill grade. Downhills can speed you up but increase injury risk. Adjust your pace expectations for hilly courses accordingly.
Pace measures how long it takes to cover a unit distance (e.g., minutes per kilometer), while speed measures distance covered per unit time (e.g., kilometers per hour). They are inversely related: faster pace means higher speed.
For marathons: 1) Start slightly slower than your target pace, 2) Aim for negative splits (faster second half), 3) Adjust for course elevation, 4) Practice your race pace during long training runs, 5) Use our calculator to determine realistic goals based on shorter race times.
Tempo pace is a “comfortably hard” pace you can maintain for 20-60 minutes (typically 25-30 seconds slower per km than 5K pace). Interval pace is faster than race pace for short distances with recovery periods (typically your current 1-2K race pace).
To convert min/km to min/mile: multiply by 1.609. To convert min/mile to min/km: divide by 1.609. Our calculator handles this automatically when you switch between metric and imperial units.
For optimal fat burning, aim for a pace where you can maintain a conversation (about 60-70% of maximum heart rate). This typically corresponds to 1-2 minutes per kilometer slower than your 5K race pace. Longer duration at this pace burns more fat than shorter intense runs.
Heat significantly slows pace. Expect a 1-1.5% slowdown for every 1°C above 15°C (60°F). Humidity adds further slowdown. In cold temperatures (below freezing), pace may slow by 5-10% due to layered clothing and slippery surfaces.
While designed for running, the calculator works for any endurance activity where you maintain a consistent pace. For cycling, you might prefer speed (km/h) rather than pace (min/km), but our calculator provides both metrics.