Running & Fitness
Pace
Calculator
Calculate your running pace, predict finish times, or find the distance you can cover. Race predictor, training zones, and splits included.
—
Your Pace
—
Speed
—
5K Pred.
Calculate Pace from Distance & Time
km
:
:
Hours
Minutes
Seconds
Calculate Finish Time from Pace & Distance
km
:
MinSec
Calculate Distance from Pace & Time
:
MinSec
:
:
Hours
Minutes
Seconds
—
min/km
🏃
Speed
—
Time/mi
—
Time/km
—
Zone
—
🏆 Race Time Predictor
Based on your current pace using the Riegel formula (T2 = T1 × (D2/D1)^1.06)
1 Mile
1.609 km
—
—
5K
5.0 km
—
—
10K
10.0 km
—
—
Half Marathon
21.0975 km
—
—
Marathon
42.195 km
—
—
Ultra (50K)
50.0 km
—
—
🎯 Training Pace Zones
Based on your current pace — adapt each zone for your fitness level
📋 Even Splits Table
| Split | Distance | Split Time | Cumulative Time |
|---|
🔄 Speed & Pace Conversion
How to Calculate Running Pace
Your running pace is the time it takes to cover a unit of distance — either per kilometer (min/km) or per mile (min/mi). It's the most important metric for planning training runs, setting race goals, and measuring fitness progress.
The Three Core Formulas
Pace = Total Time / Distance
Time = Pace × Distance
Distance = Total Time / Pace
Race Time Prediction — Riegel Formula
The Riegel formula predicts race times across distances based on a known performance: T2 = T1 × (D2/D1)^1.06. The exponent 1.06 accounts for the fact that pace degrades over longer distances. A 5K pace is faster than a marathon pace for the same runner.
Running Tips
🎯
Easy Pace = 60–70%
Most of your training (80%) should be at an easy, conversational pace. It builds aerobic base without overtraining.
⚡
Negative Splits
Running the second half of a race faster than the first. Most PRs are set with negative or even splits — start conservative.
📈
10% Rule
Don't increase weekly mileage or long run distance by more than 10% per week — a key injury prevention guideline.
🌡️
Heat & Altitude
Expect 10–30 seconds/km slower in hot conditions. At high altitude, pace slows due to reduced oxygen availability.
Frequently Asked Questions
What is the difference between pace and speed?
Pace is time per unit distance (e.g., 6:00 min/km), while speed is distance per unit time (e.g., 10 km/h). Runners typically use pace; cyclists and swimmers use speed. To convert: Speed (km/h) = 60 / Pace (min/km). So a 6:00 min/km pace = 10 km/h.
How do I convert min/km to min/mile?
To convert min/km to min/mile, multiply by 1.60934. So 6:00 min/km × 1.609 = 9:39 min/mile. To go the other way, multiply min/mile by 0.621. Our calculator shows both automatically once you enter your pace.
What is a good marathon pace?
It depends on your fitness and goals. Elite marathoners run under 3:00 min/km. Average recreational runners finish in 4–5 hours, equivalent to 5:41–7:06 min/km pace. A common beginner goal is to finish under 5 hours (7:06 min/km or 11:27 min/mile). What matters most is completing it at a comfortable, sustainable effort.
How do I use the race predictor?
Enter any distance and time in the Pace Calculator above. The race predictor uses the Riegel formula to estimate your finish times at all major race distances based on your current pace. Note that predictions become less accurate over very different distances — a 1K time isn't a great predictor for an ultra marathon.
Related Fitness & Health Calculators
⚖️
BMI Calculator
Body Mass Index calculator
→
🔥
Calorie Calculator
Daily calorie needs estimator
→
💪
Body Fat Calculator
Estimate body fat percentage
→
🫀
BMR Calculator
Basal metabolic rate
→
🎯
Ideal Weight Calculator
Find your healthy weight range
→
📅
Age Calculator
Exact age in years, months, days
→
⏱️
Time Calculator
Add, subtract & convert time
→
🔄
Conversion Calculator
Distance, speed & unit conversions
→