Pace Calculator
Calculate your running pace, predict finish times, or find the distance you can cover. Race predictor, training zones, and even splits included.
6:00
YOUR PACE
10.0k
SPEED
30:00
5K PRED.
Calculate Pace from Distance & Time
Your Pace
6:00 /km
5.00km · 30:00
6:00/km
Pace
10.00 km/h
Speed
6:00
min/km
9:39
min/mile
🏆 Race Time Predictor
Based on your current pace using the Riegel formula (T2 = T1 × (D2/D1)^1.06).
1 Mile
1.6km
9:01
5:36/km
5K
5.0km
30:00
6:00/km
10K
10.0km
1:02:33
6:15/km
Half Marathon
21.1km
2:18:00
6:32/km
Marathon
42.2km
4:47:44
6:49/km
Ultra (50K)
50.0km
5:44:27
6:53/km
🎯 Training Pace Zones
Based on your current pace — adapt each zone for your fitness level.
📅 Even Splits Table
| Split | Distance | Split Time | Cumulative |
|---|---|---|---|
| Split 1 | 1.0 km | 6:00 | 6:00 |
| Split 2 | 1.0 km | 6:00 | 12:00 |
| Split 3 | 1.0 km | 6:00 | 18:00 |
| Split 4 | 1.0 km | 6:00 | 24:00 |
| Split 5 | 1.0 km | 6:00 | 30:00 |
🔁 Speed & Pace Conversion
6:00
Pace (min/km)
9:39
Pace (min/mi)
10.000
Speed (km/h)
6.214
Speed (mph)
2.778
Speed (m/s)
How to Calculate Running Pace
Your running pace is the time it takes to cover a unit of distance — per kilometer or per mile. It's the single most useful metric for planning training runs, setting race goals, and measuring fitness progress over time. For the calories a run actually costs you, pair this with our calories burned calculator, and to train in the right heart-rate zone for each pace, see our target heart rate calculator.
🧮 The Three Core Formulas
Pace = Total Time / DistanceTime = Pace × DistanceDistance = Total Time / Pace📈 Race Time Prediction — Riegel Formula
The Riegel formula predicts race times across distances from a known performance: T2 = T1 × (D2/D1)^1.06. The exponent 1.06 accounts for pace naturally degrading over longer distances — a 5K pace is always faster than a marathon pace for the same runner, and the formula captures roughly how much.
🎯
Easy Pace = 60-70%
Most of your weekly volume (60-80%) should be at an easy, conversational effort. It builds aerobic base without overtraining.
⚡
Negative Splits
Running the second half of a race faster than the first tends to outperform even or positive-split pacing strategies.
📏
The 10% Rule
Don't increase weekly mileage by more than roughly 10% per week — a key injury-prevention guideline.
🌡️
Heat & Altitude
Expect 20-30 seconds/mile slower in hot conditions or at altitude, due to reduced oxygen availability.
— FAQ