Pace Calculator
Calculate your running pace, race times, and distances. Get training zone recommendations, race time equivalents, and split times for all major race distances.
Pace Calculator
How to Use the Pace Calculator
- Choose Calculation Type: Select whether you want to calculate pace, time, or distance
- Select Race Type: Choose from common race distances (5K, 10K, half marathon, marathon) or enter custom distance
- Enter Known Values: Input the information you know (distance + time for pace, distance + pace for time, etc.)
- Choose Units: Select kilometers or miles for distance measurements
- Review Results: See your calculated pace, time, or distance with additional metrics
- Use Training Zones: Apply the recommended training paces to your workout routine
- Check Race Equivalents: See predicted times for other race distances
Understanding Running Paces
Pace Terminology
Pace vs Speed
Pace is time per distance (min/mile or min/km), while speed is distance per time (mph or km/h). Both measure the same thing differently.
Mile vs Kilometer Pace
Mile pace is slower than kilometer pace for the same speed since miles are longer. A 6:00 mile pace equals approximately 3:44 per kilometer.
Race Pace
The average pace you can sustain for a specific race distance. Shorter races have faster paces than longer races.
Negative Splits
Running the second half of a race faster than the first half. This strategy often leads to better race times.
Common Race Pace Guidelines
Fastest sustainable pace for 3.1 miles. Used for VO2 max intervals and speed work.
Slightly slower than 5K pace. Good for threshold training and tempo runs.
Comfortably hard effort. Used for long tempo runs and marathon pace training.
Sustainable for 26.2 miles. Should feel conversational with effort at the beginning.
Pro Tip: Your training should include a variety of paces. About 80% should be easy pace, with 20% at moderate to hard efforts.
Training Zones Explained
Heart Rate vs Pace Zones
Easy/Recovery Zone
Pace: 20-30% slower than race pace
Effort: Conversational, comfortable
Purpose: Builds aerobic base, active recovery
Duration: 30-90+ minutes
Tempo Zone
Pace: Half marathon to 10-mile race pace
Effort: Comfortably hard, controlled
Purpose: Improves lactate threshold
Duration: 20-60 minutes total
Threshold Zone
Pace: 10K to 15K race pace
Effort: Hard but sustainable
Purpose: Increases lactate buffering
Duration: 3-8 mile segments
Interval/VO2 Max Zone
Pace: 3K to 5K race pace
Effort: Hard, not quite all-out
Purpose: Improves VO2 max and speed
Duration: 3-8 minute intervals
Race Distance Training Guide
Shorter Distances (5K-10K)
5K Training Focus
- • High-intensity intervals (400m-1200m repeats)
- • Track workouts at 5K pace or faster
- • Hill repeats for power and speed
- • Fartlek training for varied pace
- • 6-12 week training programs
10K Training Focus
- • Longer intervals (800m-2000m repeats)
- • Tempo runs at threshold pace
- • Progressive long runs
- • Mix of speed and endurance work
- • 8-16 week training programs
Longer Distances (Half Marathon+)
Half Marathon Training
- • Weekly long runs up to 13-15 miles
- • Tempo runs of 3-8 miles
- • Marathon pace segments
- • Base building emphasis
- • 12-16 week training programs
Marathon Training
- • Weekly long runs up to 20-22 miles
- • Marathon pace practice runs
- • Extensive base building phase
- • Nutrition and hydration practice
- • 16-20 week training programs
Weekly Training Structure
Beginner (3-4 days/week)
- • 1 long easy run
- • 1-2 short easy runs
- • 1 speed/tempo workout
- • Rest or cross-training
Intermediate (4-5 days/week)
- • 1 long run
- • 2-3 easy runs
- • 1-2 quality workouts
- • Recovery/cross-training
Advanced (5-7 days/week)
- • 1-2 long runs
- • 3-4 easy runs
- • 2-3 quality workouts
- • Optional double sessions
Pace Conversions & Equivalents
Common Pace Conversions
| Min/Mile | Min/Km | MPH | KM/H |
|---|---|---|---|
| 5:00 | 3:06 | 12.0 | 19.3 |
| 6:00 | 3:44 | 10.0 | 16.1 |
| 7:00 | 4:21 | 8.6 | 13.8 |
| 8:00 | 4:58 | 7.5 | 12.1 |
| 9:00 | 5:36 | 6.7 | 10.7 |
| 10:00 | 6:13 | 6.0 | 9.7 |
Race Time Equivalents
These are approximate equivalent times based on current fitness level:
| 5K | 10K | Half | Full |
|---|---|---|---|
| 20:00 | 41:30 | 1:32:00 | 3:10:00 |
| 22:00 | 45:40 | 1:41:00 | 3:30:00 |
| 25:00 | 51:50 | 1:54:00 | 4:00:00 |
| 27:00 | 56:00 | 2:03:00 | 4:20:00 |
| 30:00 | 1:02:00 | 2:15:00 | 4:45:00 |
Note: Race equivalents are estimates. Performance can vary based on course conditions, weather, training specificity, and individual strengths.
Frequently Asked Questions
How do I determine my current race pace?
Run a time trial at your target race distance, or use a recent race result. For longer distances, you can estimate based on shorter race times using pace calculators and race equivalency charts.
Should I run negative splits?
Negative splits (running the second half faster) are generally recommended for longer races (10K+). Start conservatively and gradually increase pace if you feel good. This strategy helps prevent early burnout.
How accurate are race time predictions?
Predictions are estimates based on current fitness. Actual performance depends on training specificity, course difficulty, weather conditions, nutrition, and race day execution. They're best used as training guides.
What's the difference between tempo and threshold pace?
Tempo pace is comfortably hard (half marathon pace), while threshold pace is the fastest pace you can sustain for about an hour (roughly 10K-15K race pace). Threshold is slightly faster than tempo pace.
How do I improve my running pace?
Incorporate variety: easy runs for base building, tempo runs for lactate threshold, intervals for VO2 max, and long runs for endurance. Consistent training with gradual progression is key to improvement.
Should I use GPS watch pace or feel during races?
Use both. GPS can be inaccurate due to course measurement variations and satellite issues. Learn to run by effort and use GPS as a guide, not an absolute reference. Trust your training and body sensations.
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