Pace Calculator
Calculate running pace, finish time, or distance. Enter any two values and the calculator will solve for the third.
Pace
Finish Time
Speed
Distance
Pace /400m
Pace /800m
Pace /1600m
Split Times
| Distance | Split Time | Cumulative Time |
|---|
Race Time Predictions
Estimated finish times at the same pace for common race distances.
5K
10K
Half Marathon
Marathon
Running Pace Formulas
Running pace is the amount of time it takes to cover a unit of distance, typically expressed in minutes per kilometer (min/km) or minutes per mile (min/mi). It is the inverse of speed.
Formulas
Pace = Time / Distance
e.g. 25 min / 5 km = 5:00 min/km
Time = Pace × Distance
e.g. 5:00 min/km × 10 km = 50:00
Distance = Time / Pace
e.g. 30:00 / 6:00 min/km = 5 km
Speed = Distance / Time
e.g. 5 km / 25 min = 12 km/h
Unit Conversions
- 1 mile = 1.609344 km
- 1 km = 0.621371 miles
- To convert min/km to min/mi: multiply by 1.609344
- To convert min/mi to min/km: divide by 1.609344
Common Race Distances
Road Races
- 5K - 5 km (3.107 miles)
- 10K - 10 km (6.214 miles)
- 15K - 15 km (9.321 miles)
- Half Marathon - 21.0975 km (13.109 miles)
- Marathon - 42.195 km (26.219 miles)
- Ultra Marathon - 50 km+ (31.069+ miles)
Track Events
- 100m - Sprint
- 200m - Sprint
- 400m - One lap
- 800m - Two laps (middle distance)
- 1500m - Metric mile (middle distance)
- 5000m - Long distance
- 10,000m - Long distance
Pace Benchmarks by Level
Running pace varies greatly based on fitness level, age, experience, and terrain. Below are general benchmarks for adult recreational and competitive runners.
| Level | Pace (min/km) | Pace (min/mi) | 5K Time | Marathon Time |
|---|---|---|---|---|
| Elite | 2:50 - 3:15 | 4:35 - 5:15 | 14:00 - 16:15 | 2:00 - 2:17 |
| Advanced | 3:45 - 4:30 | 6:00 - 7:15 | 18:45 - 22:30 | 2:38 - 3:10 |
| Intermediate | 5:00 - 6:00 | 8:00 - 9:40 | 25:00 - 30:00 | 3:31 - 4:13 |
| Beginner | 6:00 - 7:30 | 9:40 - 12:00 | 30:00 - 37:30 | 4:13 - 5:16 |
| Recreational | 7:30+ | 12:00+ | 37:30+ | 5:16+ |
Training Pace Zones
Effective training uses different pace zones based on your race pace. These zones target different physiological systems to build endurance, speed, and aerobic capacity.
- Easy / Recovery - 60-75% effort; conversational pace, typically 1:00-2:00 min/km slower than race pace
- Aerobic / Long Run - 70-80% effort; sustainable for long periods, builds endurance base
- Tempo / Threshold - 80-90% effort; "comfortably hard" pace you can sustain for about 60 minutes
- Interval / VO2 max - 90-100% effort; short bursts at or above race pace with rest periods
- Sprint / Repetition - 100% effort; very short, maximal efforts for speed and form improvement
References
The pace formulas and training guidelines used in this calculator are based on established running science and coaching principles:
Related Calculators
Note: This calculator provides pace and time estimates based on simple mathematical relationships. Actual race performance is affected by many factors including terrain, elevation, weather, fatigue, hydration, and individual fitness. Race time predictions assume a constant pace throughout the distance, which may not reflect real-world conditions.
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