What is running pace?

Running pace is the amount of time it takes to cover a specific distance, usually measured in minutes per kilometer (min/km) or minutes per mile (min/mi). It is a key metric for runners to gauge their speed and manage their effort during training and races.

How can this calculator help my training?

You can use this calculator to set goals for upcoming races. For example, if you want to run a 5k in 25 minutes, you can calculate the required pace you need to maintain. The splits table also helps you understand how fast you should be at each milestone of a longer race.

Splits are the times recorded at specific intervals within a longer race. For example, your 1k split is the time it took you to run the first kilometer. Even splits mean you are running each segment at a consistent pace.

Running Pace Calculator

Fitness & Health Disclaimer: This calculator provides estimates for informational purposes and is not a substitute for professional medical or coaching advice. Always consult with a healthcare provider before beginning any new or strenuous exercise program, especially if you have pre-existing health conditions. Listen to your body and do not push through pain.

Use this calculator to find your pace, finish time, or distance. Enter any two values to calculate the third.

Race Split Times

Based on your calculated pace, here are your predicted times for common race distances:

Distance	Time

How to Use This Calculator

This tool is flexible and can solve for pace, time, or distance. To use it:

To find your pace: Enter your total time and the distance you ran. Leave the pace fields empty or at 0.
To find your finish time: Enter your target pace and the distance of the race. Leave the time fields empty.
To find the distance you ran: Enter your pace and the total time you ran for. Leave the distance field empty.

The calculator will automatically determine what you want to calculate based on the fields you've filled in.

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Frequently Asked Questions (FAQ)

What's the difference between pace and speed?

Pace and speed describe the same thing but in reverse. Pace is time per distance (e.g., 5 minutes per kilometer). Speed is distance per time (e.g., 12 kilometers per hour). Runners almost always use pace because it's easier to manage during a run.

What is a "negative split"?

A "negative split" is a racing strategy where you run the second half of a race faster than the first half. It's often considered an optimal way to race, as it prevents you from starting too fast and "hitting the wall" later on. You can use our calculator to plan your target splits for each half.

How can I improve my running pace?

Improving your pace takes time and consistent training. Key strategies include: incorporating interval training (alternating between fast and slow running), tempo runs (running at a sustained, challenging pace), strength training to build leg power, and ensuring proper rest and nutrition.