Running Pace Calculator
Calculate running pace, time, and distance with training zones and race predictions. Perfect for runners of all levels to plan workouts and track performance goals.
Running Calculation Results
Running Analysis:
Easy Pace
Tempo Pace
Threshold Pace
Interval Pace
Race Time Predictions:
5K
10K
Half Marathon
Marathon
About
Our Running Pace Calculator helps runners determine pace, time, and distance relationships while providing training zones and race predictions for optimal performance planning and goal setting.
Why Use
Accurate pace calculation is essential for effective training, race strategy, and performance improvement. Understanding your zones helps optimize workouts and prevents overtraining or underperformance.
Features
Multiple calculation modes, training zone recommendations, race time predictions, speed conversions, and comprehensive analysis for runners of all levels and distances.
Benefits
Improve race performance, optimize training intensity, set realistic goals, track progress effectively, and develop better pacing strategies for various running distances.
Choose Calculation
Select whether you want to calculate pace from distance and time, predict time from distance and pace, or determine distance from time and pace.
Enter Your Data
Input the known variables such as distance, time, or target pace. Use the time inputs for precise hours, minutes, and seconds entry.
Get Training Zones
Review your calculated result along with training zones, race predictions, and speed conversions to optimize your running performance and training plan.
Frequently Asked Questions - Running Pace Calculator
Use different pace zones for specific training purposes: Easy pace for base building and recovery runs (65-75% max HR), Tempo pace for sustained efforts and lactate threshold training (80-85% max HR), Threshold pace for lactate threshold intervals (85-90% max HR), and Interval pace for VO2 max training (90-95% max HR). Most training should be at easy pace.
Race predictions are estimates based on current pace and established conversion formulas. Accuracy depends on your current fitness, training specificity, race conditions, and pacing strategy. They're most accurate for similar distances - a 10K pace predicts 5K and 15K better than marathon. Use as guidelines and adjust based on experience and training focus.
Pace per kilometer shows time to complete one kilometer, while pace per mile shows time for one mile. Since 1 mile = 1.609 km, mile pace is always slower (takes more time). For example, 5:00 min/km equals approximately 8:03 min/mile. Choose the unit that matches your local running community and race distances.
5K: Start conservatively, build to threshold pace by halfway, kick in final km. 10K: Slightly slower than 5K pace, negative split preferred. Half Marathon: Start 10-15 seconds slower than goal pace, maintain steadily. Marathon: Conservative start, save energy for final 10K. Practice race pace in training to develop feel and confidence.
Many factors influence pace: Terrain (hills slow you down), weather (heat, humidity, wind), altitude, fitness level, fatigue, nutrition, hydration, running surface, equipment, and motivation. Adjust expectations based on conditions and focus on effort level rather than strict pace adherence during training runs.
Test your pace every 6-8 weeks with time trials or races to track fitness improvements and adjust training zones. Popular tests include: 5K time trial, 20-minute tempo run, or 1-mile time trial. Test when well-rested, in good conditions, and after an easy week. Use results to update training paces and set realistic race goals.