Running Pace Calculator
Calculate your running pace, predicted finish time, splits, and race predictions using the Riegel formula.
FAQ
Running pace is the time it takes to cover a unit of distance, typically expressed as minutes per kilometer (min/km) or minutes per mile (min/mi). A 5:00 min/km pace means each kilometer takes 5 minutes.
It can calculate pace from distance and time, time from distance and pace, or distance from pace and time. It also provides splits for common race distances.
For recreational runners, 6:00-7:00 min/km is solid. Competitive runners aim for 4:00-5:00 min/km. Elite marathon runners maintain under 3:00 min/km. Pace depends on distance, terrain, and fitness.
About this test
The pace calculator helps runners plan training and race strategies. Convert between pace, distance, and time, and generate splits for common race distances.
How It Works
Enter any two of three values (distance, time, pace) and the calculator determines the third. It also shows equivalent paces for common race distances (5K, 10K, half marathon, marathon).
Training with Pace
Different training runs require different paces. Easy runs should be conversational (60-70% effort), tempo runs at threshold pace (80-85%), and intervals at VO2max pace (90-95%).
Tips
- Start races conservatively — negative splits (getting faster) are the most efficient strategy
- Adjust pace for hills, heat, and altitude
- Use a GPS watch to maintain target pace during training