Pace Calculator
Calculate your running or cycling pace, finish time, or distance based on the values you know.
Pace Formulas
Pace Calculation
Time Calculation
Understanding Running Pace
Pace is the time it takes to cover a unit of distance—typically expressed as minutes per mile or minutes per kilometer. It's the inverse of speed and the primary metric runners use to measure performance.
Unlike speed (which measures distance over time), pace tells you how long you'll be running. This makes it easier to plan workouts and race strategies.
Training Zones
Different paces target different training zones—easy runs, tempo runs, intervals, and race pace.
Progress Tracking
Tracking pace over time shows fitness improvements more clearly than total time alone.
Race Planning
Knowing your target pace helps you plan pacing strategies for races of any distance.
Speed Equivalent
A 6:00/mile pace equals 10 mph. Pace and speed are inverse relationships.
Pace vs Speed Conversion
Understanding the relationship between pace and speed helps with cross-training and comparing activities:
| Pace (min/mi) | Speed (mph) | Pace (min/km) | Speed (km/h) |
|---|---|---|---|
| 12:00 | 5.0 | 7:27 | 8.0 |
| 10:00 | 6.0 | 6:13 | 9.7 |
| 9:00 | 6.7 | 5:35 | 10.7 |
| 8:00 | 7.5 | 4:58 | 12.1 |
| 7:00 | 8.6 | 4:21 | 13.8 |
| 6:00 | 10.0 | 3:44 | 16.1 |
| 5:00 | 12.0 | 3:06 | 19.3 |
| 4:00 | 15.0 | 2:29 | 24.1 |
Training by Pace Zones
Different training paces serve different physiological purposes. Here's how to use pace zones effectively:
Recovery Pace (Easy)
1-2 minutes slower than your goal race pace. Conversational effort—you should be able to hold a full conversation. This should make up 80% of your training volume.
Tempo Pace (Threshold)
Your 'comfortably hard' pace—about 25-30 seconds per mile slower than 5K race pace. Sustainable for 20-60 minutes. Improves lactate threshold.
Interval Pace (VO2max)
Close to your 5K race pace or slightly faster. Done in intervals of 3-5 minutes with equal recovery. Improves maximum oxygen uptake.
Repetition Pace (Speed)
Faster than 5K pace—used for short repeats (200m-400m) with full recovery. Develops running economy and neuromuscular coordination.
Race Pace
Your target pace for a specific race distance. Should feel challenging but sustainable for the entire distance. Practice this pace in training.
Common Race Distances
Understanding standard race distances helps with training and goal setting:
5K (3.1 miles)
The most popular race distance. Short enough for beginners, fast enough for experienced runners to push limits. A good 5K time varies widely by age and experience.
10K (6.2 miles)
Twice the 5K distance. Requires both speed and endurance. Typically run about 20-30 seconds per mile slower than 5K pace.
Half Marathon (13.1 miles / 21.1 km)
A challenging but achievable goal for most recreational runners. Requires significant training—typically 12-16 weeks for first-timers.
Marathon (26.2 miles / 42.2 km)
The classic endurance challenge. Requires 16-20+ weeks of dedicated training. Pace is typically 1-2 minutes per mile slower than half marathon pace.
Pacing Strategies for Races
How you distribute effort throughout a race significantly impacts performance:
Negative Split
Running the second half faster than the first. The most efficient strategy physiologically. Start conservatively and build speed. Elite marathoners often use this approach.
Even Split
Maintaining the same pace throughout. Requires experience and discipline. Good for shorter races (5K-10K) where you can gauge effort accurately.
Positive Split
Starting fast and slowing down. Common among inexperienced racers who start too aggressively. Usually results in a slower overall time.
Variable Pacing
Adjusting pace based on course terrain. Useful for hilly courses—maintain effort rather than pace on hills, recover on downhills.
Factors Affecting Pace
Your pace on any given day is influenced by many factors beyond fitness:
Weather Conditions
Heat significantly impacts pace—expect 1-2% slower performance for every 10°F above 55°F (13°C). Humidity compounds heat effects. Cold, wind, and rain also affect performance.
Terrain & Elevation
Hills slow pace significantly. Altitude affects performance—expect slower times above 5,000 feet until acclimated. Trail running is typically 15-25% slower than road.
Recovery & Fatigue
Sleep, stress, and training load affect daily performance. Easy run pace should feel truly easy—don't force pace when fatigued.
Nutrition & Hydration
Dehydration impairs performance. For runs over 60 minutes, fueling becomes important. Caffeine can improve performance by 1-3%.
Converting Between Units
Converting between miles and kilometers is essential for international runners:
To convert min/mile to min/km, divide by 1.60934. To convert min/km to min/mile, multiply by 1.60934. For example, a 6:00/mile pace equals approximately 3:44/km.
Quick Conversion
Multiply kilometers by 0.621 to get miles. Multiply miles by 1.609 to get kilometers. A 5K is 3.1 miles; a 10K is 6.2 miles.
GPS Watch Settings
Most GPS watches can display pace in either unit. Match your watch to your race distance—if running a 5K in the US, use miles; if running abroad, use kilometers.
Frequently Asked Questions
What is a good running pace for beginners?
A good starting pace for beginners is one where you can maintain a conversation—typically 10-12 minutes per mile (6:00-7:30/km). Focus on completing the distance before worrying about pace. Most new runners start too fast, leading to burnout.
How do I calculate my pace from a race result?
Divide your total time in minutes by the distance. For example, a 24:00 5K (3.1 miles) gives 24 ÷ 3.1 = 7:44/mile. For kilometers, divide by 5: 24 ÷ 5 = 4:48/km.
Why is my treadmill pace different from outdoor?
Treadmills lack wind resistance and terrain variation, making equivalent paces feel easier. Set treadmill incline to 1-2% to better simulate outdoor running. Also, treadmill calibration can vary—your actual speed may differ from the display.
How much faster will I be on race day?
Race-day adrenaline and competition can boost performance 10-30 seconds per mile. However, this varies by individual and experience. First-time racers often start too fast. Practice your target pace in training.
Should I run the same pace every day?
No. Most training plans vary pace by purpose: easy recovery runs (80% of training), tempo runs, intervals, and race-pace runs. Running too fast on easy days prevents recovery and leads to injury or overtraining.
How does altitude affect pace?
At elevations above 5,000 feet (1,500m), less oxygen is available, slowing pace by approximately 3% per 1,000 feet. Full acclimation takes 2-3 weeks. Racing at altitude without acclimation requires significant pace adjustment.
What's the difference between pace and speed?
Pace is time per distance (min/mile); speed is distance per time (mph). They're inversely related: a 6:00/mile pace equals 10 mph. Runners typically use pace; cyclists and swimmers often use speed.
How do I predict race times from training paces?
Race predictors use formulas based on recent race times. Generally, add 20-30 seconds per mile when doubling distance: if you run a 7:00/mile 5K, expect about 7:25/mile for a 10K. Many online calculators can help estimate times.
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