Pace Calculator
The Pace Calculator is a free and easy-to-use tool. This calculator will determine pace, time, or distance for one of your workouts, or you can convert between miles and kilometers, get your foot speed, and estimate your finish time based on your pace & time. Simply enter any two of the three variables (pace, time, or distance), and the calculator will automatically compute the third.
Pace Calculator
Advanced running and training analytics for athletes of all levels
Pace Calculator
Calculate your pace, time, or distance for running, walking, cycling, and more.
Multi-Point Pace Analysis
Analyze pace changes over multiple segments of your workout or race.
| Point | Distance (cumulative) | Time (hh:mm:ss) |
|---|---|---|
| Start | ||
| Point 1 |
Race Time Predictor
Predict your potential finish times for various race distances based on your previous performance.
Enter Your Recent Performance
Standard value: 1.06 (Riegel formula)
Prediction Method
The Riegel formula is the most widely used method for predicting race times based on a previous performance. It adjusts for the fatigue factor as distances increase.
Training Zones Calculator
Calculate your heart rate and pace training zones based on your metrics.
Heart Rate Zones
Pace Zones
Pace Comparison
Compare paces across different distances, terrains, and elevations.
Compare Pace Equivalents
| Trail vs. Road: | |
| Treadmill vs. Road: |
Elevation Adjustment
Training Resources
Training Plans
Based on your calculated paces, consider these training approaches:
- 80/20 Rule: 80% easy, 20% hard effort
- Polarized Training: Focus on zones 1-2 and 4-5
- Periodization: Base, build, peak, and recovery phases
- Hill training for strength development
- Speed workouts for improved economy
Common Workouts
Recovery pace, conversational effort
"Comfortably hard" sustained effort
Short, intense efforts with recovery
Speed play with unstructured intervals
Extended duration at easy pace
Recovery Tips
- Proper hydration: Replace 16-24 oz per pound lost
- Protein intake: 20-40g within recovery window
- Active recovery: Light movement on rest days
- Sleep: 7-9 hours for optimal recovery
- Foam rolling and stretching: Enhanced circulation
- Compression: May aid recovery for some athletes
Multipoint Pace Calculator
This section tracks pace across multiple segments very useful if you run loops, split a workout, or have race checkpoints.
You run from Point A to Point B—recorded time: 15:30; distance: 3 km.
Then run from Point B to Point C—time: 30:45; distance: another 3 km.
Enter both distances and checkpoint times (A→B, B→C) into the multipoint calculator.
It computes:
Segment A→B pace: 5:10 min/km.
Segment B→C pace: 5:15 min/km.
You instantly see where you slowed or accelerated between segments.
It includes up to 12 rows, each with:
- A distance input (with unit selection).
- A time input (hh:mm:ss).
Customization:
After entering your segments, select your preferred pace unit (e.g., per km, mph) to see consistent pace breakdowns for each segment.
Pace Converter
Just need a pace translation? That’s what this tool does it converts:
- min/mile ↔ min/km,
- or pace ↔ speed units (e.g., km/h ↔ m/s). It also supports yards/min, yards/sec, etc.
For example, you can enter “6:00 per mile” and get:
- 3:43 min/km,
- 10 mph,
- 16.67 m/s,
- ~1,000 m/min.
Race Time Calculator
This predicts your finish time if you’re already in the middle of a race/trainning run.
How to use:
- Input Current Distance Traveled (units: miles, km, meters, yards).
- Input Elapsed Time (hh:mm:ss).
- Input the Full Distance (e.g., marathon, 42.2 km).
Typical Races & World‑Record Paces
| Distance | Men’s Pace | Women’s Pace |
|---|---|---|
| 100 m | 2:35/mi, 1:36/km | 2:49/mi, 1:45/km |
| 200 m | 2:35/mi, 1:36/km | 2:52/mi, 1:47/km |
| 400 m | 2:54/mi, 1:48/km | 3:12/mi, 1:59/km |
| 800 m | 3:23/mi, 2:06/km | 3:48/mi, 2:21/km |
| 1 mile | 3:43/mi, 2:19/km | 4:13/mi, 2:37/km |
| 5K | 4:04/mi, 2:31/km | 4:34/mi, 2:50/km |
| 10K | 4:14/mi, 2:38/km | 4:45/mi, 2:57/km |
| Half‑Marathon | 4:27/mi, 2:46/km | 4:58/mi, 3:05/km |
| Marathon | 4:41/mi, 2:55/km | 5:10/mi, 3:13/km |
Why That Table is Useful
- Benchmarking: Compare your splits to world-class runner speeds.
- Motivation: Offers aspirational pace targets.
- Context: Shows variation of pace across race distances.
Aerobic vs. Anaerobic Training
- Aerobic (~70–80% MHR): sustainable, oxygen-based—ideal for long runs.
- Anaerobic (~80–90% MHR): high-intensity bursts.
- Understanding the aerobic threshold helps set a sustainable race pace.
- Training at or near the anaerobic threshold can enhance by delaying fatigue.
Training Through pace & Heart-Rate
Pace ↔ Heart Rate Relationship
Pace (physical speed) and heart rate (physiological response) are closely linked: faster pace = higher HR
Heart‑Rate Fundamentals:
Resting HR (RHR): Generally 60–100 bpm, with 50–90 bpm considered highly fit.
Maximum HR (MHR): Often estimated via “220 − age,” but actual varies widely.
Training Zones:
Aerobic Zone (≈70–80% MHR):
- Pace sustainable for hours.
- Fuels fat-burning, ideal for long-run endurance training.
Anaerobic Zone (≈80–90% MHR):
- Lactate threshold area.
- Improves high-speed endurance, but not sustainable long-term.
Why Use a Pace Calculator?
- Race Planning – Find out the pace required prior to entering a race (e.g. sub‑5K, marathon)
- Performance Monitoring: Visualise how your pace improves over time, or use your logged data to compare performance against previous workouts.
- Mid-Run Math: Calculate your projected PR, assuming you maintain your current pace.
- Unit Conversion: One button to change pace units (min/mi) and speed units (kmh) to match devices.
- Training Modifications: Assists in planning goals within heart-rate zones or individual training levels.