Running Pace Calculator
Pace answers the only question that matters on race day: at this effort, when will I cross the line? Plug in any two of the three variables — distance, time, pace — and this calculator fills in the third, then hands you a split table so you know exactly what to see on your watch at each kilometer or mile.
How to plan a pace
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1
Pick what you want to solve for
Pace from time and distance, finish time from pace and distance, or distance covered at a given pace.
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2
Enter the two knowns
Use mm:ss for pace (e.g. 5:12 per km), hh:mm:ss for time and kilometers or miles for distance.
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3
Choose units
Toggle metric (km) or imperial (miles). Split tables adapt automatically.
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4
Read the splits
Every line shows cumulative time at each kilometer or mile marker — your race-day cheat sheet.
Target finish times at common paces
Seeing the pace-to-time mapping written down helps you pick a realistic target rather than a vanity one.
Reference table (per km pace)
| Pace (min/km) | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 4:00 | 20:00 | 40:00 | 1:24:24 | 2:48:48 |
| 4:30 | 22:30 | 45:00 | 1:34:56 | 3:09:52 |
| 5:00 | 25:00 | 50:00 | 1:45:27 | 3:30:55 |
| 5:30 | 27:30 | 55:00 | 1:55:59 | 3:51:58 |
| 6:00 | 30:00 | 1:00:00 | 2:06:31 | 4:13:02 |
| 6:30 | 32:30 | 1:05:00 | 2:17:03 | 4:34:05 |
| 7:00 | 35:00 | 1:10:00 | 2:27:34 | 4:55:09 |
Training paces off a goal
Most coaches scale workouts off marathon pace (MP):
- Easy run — MP + 60 to 90 seconds per km
- Tempo — MP - 10 to 20 seconds per km (comfortably hard)
- Threshold / LT — 10K race pace
- Interval (VO2max) — 3K to 5K race pace
- Long run — MP + 30 to 60 seconds per km
Tips for smart pacing
- Start slower than goal pace for the first 1-2 km. The second half is where races are won.
- Account for elevation. Add 6-8 seconds per 10 m of climb to your expected pace.
- Warmth kills pace. Above 18C, expect to lose roughly 2% per degree for marathon effort.
- Trust negative splits. Running the back half a hair faster than the front is the single best predictor of a good result.
Frequently Asked Questions
Multiply min/km by 1.609 to get min/mile. Example: 5:00/km x 1.609 = 8:03/mile. The calculator does this automatically when you toggle units.
A rough rule is: marathon time ≈ 10K time x 4.66 (Riegel’s formula). The calculator focuses on splits, but plugging the predicted time back in gives you a realistic pace plan.
Yes — enter fractional distances (0.4 km, 0.8 km, or 0.25 mi). You get per-rep target times that match your session goal.
They are not. Calculations run on your device and no distance, time or pace data leaves the page.