Running Pace Calculator
Calculate your running pace, finish time, or distance for any race.
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Distance Unit
Common Race Distances
Distance
Time
Pace
Running Pace Guide
Common Race Paces
| Race | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 5K | 7:30-10:00/km | 5:30-7:30/km | 3:30-5:30/km |
| 10K | 8:00-10:30/km | 6:00-8:00/km | 3:45-6:00/km |
| Half Marathon | 8:30-11:00/km | 6:30-8:30/km | 4:00-6:30/km |
| Marathon | 9:00-12:00/km | 7:00-9:00/km | 4:30-7:00/km |
Training Zones
- Easy Run: Race pace + 60-90 seconds per km
- Tempo Run: Race pace + 15-30 seconds per km
- Interval Training: Race pace - 15-30 seconds per km
- Long Run: Race pace + 45-90 seconds per km
- Recovery Run: Race pace + 90-120 seconds per km
Note: These are general guidelines. Adjust based on your fitness level and goals.
Pace Calculation Formulas
Basic Formulas
- Pace = Time ÷ Distance
Example: 50 minutes ÷ 10 km = 5 min/km - Time = Pace × Distance
Example: 5 min/km × 10 km = 50 minutes - Distance = Time ÷ Pace
Example: 50 minutes ÷ 5 min/km = 10 km
Conversion Factors
- 1 mile = 1.60934 kilometers
- 1 kilometer = 0.621371 miles
- To convert min/km to min/mile: multiply by 1.60934
- To convert min/mile to min/km: multiply by 0.621371
Running Tips
- Start with a proper warm-up to prepare your muscles and cardiovascular system
- Maintain consistent pacing throughout your run for optimal performance
- Use negative splits (running the second half faster than the first) for better race results
- Stay hydrated before, during, and after your run
- Invest in proper running shoes that match your foot type and running style
- Include rest days in your training schedule to allow for recovery
- Gradually increase your weekly mileage to avoid injury (10% rule)