🏃 Pace Calculator

Calculate running pace, speed, and time for training and racing.

Calculator
Training Paces
Race Times
Conversions
FAQ

Pace Calculator

Enter any two values to calculate the third. Perfect for planning runs and analyzing performance.
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Training Pace Zones

Training Zone% of 5K PacePurposeDuration
Recovery65-75%Active recovery, easy runs20-90 min
Aerobic Base75-85%Base building, long runs45-180 min
Tempo85-95%Lactate threshold training20-60 min
Lactate Threshold95-100%Comfortably hard effort15-45 min
VO2 Max100-110%Maximum oxygen uptake3-8 min intervals
Neuromuscular110%+Speed and power10s-2 min
Using Training Paces:
  • Easy Runs: 65-75% of 5K pace, should feel comfortable and conversational
  • Long Runs: 75-85% of 5K pace, builds aerobic endurance
  • Tempo Runs: 85-95% of 5K pace, "comfortably hard" effort
  • Interval Training: 100-110% of 5K pace, short bursts with recovery
Heart Rate Training:
  • Easy pace should be 65-75% of max heart rate
  • Tempo pace should be 80-90% of max heart rate
  • VO2 max intervals should be 90-95% of max heart rate
  • Use both pace and heart rate for optimal training

Race Time Predictor

Based on your current pace, here are predicted race times for common distances.
DistanceBeginnerAverageGoodExcellent
5K30:00+25:00-30:0020:00-25:00<20:00
10K65:00+55:00-65:0045:00-55:00<45:00
Half Marathon2:30:00+2:00:00-2:30:001:45:00-2:00:00<1:45:00
Marathon5:30:00+4:30:00-5:30:003:30:00-4:30:00<3:30:00
Race Strategy Tips:
  • Start 10-15 seconds per mile slower than goal pace
  • Negative split: run second half slightly faster than first
  • Practice race pace during training runs
  • Don't attempt more than 10% improvement per race

Pace & Speed Conversions

min/kmmin/milekm/hmphm/s
3:004:5020.012.45.56
3:305:3817.110.64.76
4:006:2615.09.34.17
4:307:1513.38.33.70
5:008:0312.07.53.33
5:308:5110.96.83.03
6:009:3910.06.22.78
6:3010:289.25.72.56
7:0011:168.65.32.38
Conversion Formulas:
  • min/km to km/h: Speed = 60 ÷ pace (in decimal minutes)
  • km/h to min/km: Pace = 60 ÷ speed
  • min/mile to min/km: Multiply by 0.621371
  • min/km to min/mile: Multiply by 1.609344
Common Distances:
  • 5K: 5 kilometers = 3.11 miles
  • 10K: 10 kilometers = 6.21 miles
  • Half Marathon: 21.0975 km = 13.11 miles
  • Marathon: 42.195 km = 26.22 miles

Frequently Asked Questions

  • What's the difference between pace and speed? Pace is time per distance (min/km), speed is distance per time (km/h).
  • How do I improve my running pace? Consistent training, interval workouts, tempo runs, and gradual mileage increases.
  • What's a good pace for beginners? Start with 7-9 min/km (11-14 min/mile) and focus on consistency over speed.
  • How accurate are race time predictions? Predictions are estimates based on current fitness. Actual times depend on training, weather, and race strategy.
  • Should I train at race pace? Include race pace in training, but most runs should be at an easy, conversational pace.
  • How do I negative split a race? Run the first half 10-15 seconds per mile slower than goal pace, then gradually increase speed.
  • What affects running pace? Fitness level, weather conditions, terrain, elevation, hydration, and rest.