Running Pace Calculator
Calculate your running pace, predict race times, and plan your training. Perfect for runners of all levels from 5K to marathon and beyond.
Your running calculations will appear here.
How to Use the Running Pace Calculator
Calculate Pace
- Enter the distance you ran (or select a race preset)
- Enter your finish time
- Get your pace per mile/km and race time predictions
Calculate Time
- Enter the race distance
- Enter your target pace
- See your predicted finish time and split times
Calculate Distance
- Enter how long you ran
- Enter your average pace
- Find out how far you traveled
Understanding Running Pace
Running pace is typically expressed as minutes per mile or minutes per kilometer. For example, a 7:30 pace means you run one mile in 7 minutes and 30 seconds.
Pace Zones and Training
| Zone | Effort Level | Pace (relative to race pace) | Purpose |
|---|---|---|---|
| Easy Run | Conversational | 60-90 sec slower than 5K pace | Recovery, base building |
| Marathon Pace | Comfortably hard | ~30-45 sec slower than 10K pace | Marathon-specific training |
| Tempo | Hard but sustainable | ~15-30 sec slower than 5K pace | Lactate threshold training |
| Interval | Very hard | 5K pace or faster | VO2 max, speed development |
| Sprints | Maximum | Mile pace or faster | Speed, power, neuromuscular |
Common Race Paces (Intermediate Level)
5K (3.1 miles)
- Sub-20: 6:26/mile - Advanced
- Sub-25: 8:03/mile - Intermediate
- Sub-30: 9:39/mile - Beginner goal
10K (6.2 miles)
- Sub-40: 6:26/mile - Advanced
- Sub-50: 8:03/mile - Intermediate
- Sub-60: 9:39/mile - Beginner goal
Half Marathon (13.1 miles)
- Sub-1:30: 6:52/mile - Advanced
- Sub-2:00: 9:09/mile - Intermediate
- Sub-2:30: 11:27/mile - Beginner goal
Marathon (26.2 miles)
- Sub-3:00: 6:52/mile - Advanced
- Sub-4:00: 9:09/mile - Intermediate
- Sub-5:00: 11:27/mile - Beginner goal
Race Time Predictions
This calculator uses the Riegel Formula to predict race times:
T2 = T1 × (D2 / D1)^1.06
Where T = time, D = distance. The 1.06 exponent accounts for fatigue over longer distances. This formula is most accurate when:
- You're comparing similar race distances (e.g., 5K to 10K)
- You're properly trained for both distances
- Conditions are similar (weather, terrain, elevation)
Frequently Asked Questions
What's a good running pace for beginners?
For beginners, 10-12 minutes per mile (6:12-7:27 per km) is a good starting pace. The key is to run at a conversational pace where you can speak in full sentences. Don't worry about speed initially—focus on building endurance and consistency.
Should I use mile pace or kilometer pace?
Use whatever matches your race or training plan. US races typically use miles; most other countries use kilometers. Mile pace will be slower (higher numbers) than km pace for the same speed since a mile is longer (1 mile = 1.609 km).
How do I improve my running pace?
To improve pace: (1) Include interval training or tempo runs weekly, (2) Do one long slow run per week to build endurance, (3) Incorporate strength training, (4) Ensure adequate recovery, (5) Gradually increase weekly mileage by no more than 10% per week.
Can I maintain my 5K pace for a marathon?
No. Fatigue accumulates over longer distances. Most runners' marathon pace is about 60-90 seconds per mile slower than their 5K pace. The calculator's race predictions account for this using the Riegel formula.
What pace should I run for marathon training runs?
Easy runs: 60-90 seconds slower than your target marathon pace. Long runs: 30-60 seconds slower than marathon pace. Tempo runs: 15-30 seconds faster than marathon pace. Never run all your training miles at race pace.
How accurate are race time predictions?
The Riegel formula is accurate within 3-5% for most runners when properly trained. Accuracy decreases if: (1) You're comparing very different distances (5K to marathon), (2) You haven't trained specifically for the target distance, (3) Race conditions differ significantly.
🏃 Training Tips by Pace
- Easy Pace (Conversational): Should make up 70-80% of your weekly mileage. Builds aerobic base safely.
- Marathon Pace: Practice this on long runs (last 6-10 miles). Helps your body adapt to race-day demands.
- Tempo Pace (Comfortably Hard): Improves lactate threshold. Run for 20-40 minutes, 1-2x per week.
- Interval Pace (Hard): Boosts VO2 max and speed. Example: 6 × 800m at 5K pace with 2-min rest.
- Recovery Pace: Day after hard workout. Go slower than easy pace; focus on loosening up.
Using Pace for Race Strategy
Negative Splits: Run the second half of your race faster than the first half. Start 10-15 seconds slower than goal pace, then gradually increase. This conserves energy and reduces injury risk.
Even Splits: Maintain consistent pace throughout. Best for experienced runners who know their limits. Requires discipline to not start too fast.
The 10% Rule: Starting just 10% faster than your optimal pace can cause you to slow down 20-30% by the end. Trust your training and stick to your plan!
Running pace calculations and race time predictions are estimates based on mathematical formulas. Actual race performance depends on many factors including training, weather, terrain, nutrition, and individual fitness. Always consult with a coach or trainer for personalized training plans.