Running Pace Calculator
Calculate your running pace, finish time, or distance for training and race preparation
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Input distance and time to calculate your running pace, or use other tabs for different calculations
Understanding Running Pace
What is Running Pace?
Your running pace is how long it takes to cover a specific distance, usually expressed as minutes per mile or kilometre. It's the key metric for planning training sessions and race goals.
Common Pace Formats
- Minutes per mile: 8:00/mile (8 minutes per mile)
- Minutes per km: 5:00/km (5 minutes per kilometre)
- Speed (mph/kph): 7.5 mph or 12 kph
Training Pace Zones
- Easy pace: Conversational, 60-70% max heart rate
- Tempo pace: Comfortably hard, 80-85% max heart rate
- Interval pace: Hard effort, 90-95% max heart rate
- Race pace: Target pace for your goal race
How to Use Pace Training
Different paces serve different training purposes. Easy runs build aerobic base, tempo runs improve lactate threshold, and intervals boost VO2 max and speed.
Pace Conversion Tips
- Mile to km: Multiply by 0.621 (8:00/mile = 4:58/km)
- Km to mile: Multiply by 1.609 (5:00/km = 8:03/mile)
- Quick estimate: 10% faster per km than per mile
Race Pace Guidelines
- 5K: Just slower than mile pace
- 10K: Slightly slower than 5K pace
- Half marathon: 10-15 seconds slower per mile than 10K
- Marathon: 30-45 seconds slower per mile than half
Factors Affecting Pace
- Weather: Heat and humidity slow you down
- Terrain: Hills and trails require pace adjustments
- Fitness level: Improves with consistent training