Running Pace Calculator
Calculate your running pace, finish time, or distance. Perfect for race planning and training with split times for popular distances.
Race Details
Pace
5:00
min/km
Understanding Running Pace
Running pace measures how fast you're running, expressed as time per distance (min/km or min/mile). Unlike speed (km/h or mph), pace gives runners an intuitive sense of effort level. A 5:00 min/km pace means each kilometer takes 5 minutes to complete. Pace is the foundation of training zones and race strategy.
Training Paces
Easy Pace: Conversational pace where you can speak full sentences. Should be 1-2 min/km slower than race pace. Most training (80%) should be at easy pace to build aerobic base without excessive fatigue.
Tempo/Threshold Pace: Comfortably hard effort, sustainable for 30-60 minutes. Typically 10-30 sec/km slower than 5K race pace. Improves lactate threshold and race-specific endurance.
Interval Pace: Hard efforts lasting 2-8 minutes with rest periods. At or faster than race pace. Develops VO2 max and speed. Example: 6x800m at 5K pace with 2min rest.
Long Run Pace: Even slower than easy pace (30-90 sec/km slower than race pace). Builds endurance for marathon training. Focus is time on feet, not speed.
Race Pacing Strategy
For 5K-10K: Start slightly slower than goal pace (5-10 sec/km), settle into pace by 2K, finish strong. Negative splits (second half faster) indicate good pacing.
For Half Marathon: First 3K easy to settle, then goal pace. Save energy for final 3K push.
For Marathon: Even pacing is critical. Going out too fast leads to "hitting the wall." Start conservatively, maintain consistency, finish strong if you feel good.
Factors Affecting Pace
Temperature significantly impacts pace - expect 20-30 sec/km slower in heat. Humidity increases perceived effort. Wind resistance can slow pace 10-20 sec/km. Hills require 15-20% slower uphill pace. Terrain (trail vs road) affects pace. Adjust expectations based on conditions.
Training Note
Pace is a guide, not a rule. Listen to your body and adjust based on conditions, fatigue, and how you feel. Heart rate and perceived exertion are equally important training metrics. Consult a running coach for personalized training plans.
Frequently Asked Questions
What is running pace?
Running pace is the time it takes to run a specific distance, typically expressed as minutes per kilometer (min/km) or minutes per mile (min/mi).
What's a good 5K pace?
Average runners: 6-7 min/km (30-35 min 5K). Good runners: 4:30-5:30 min/km (22-27 min 5K). Elite runners: under 3:30 min/km (under 17 min 5K).
How do I calculate my race pace?
Divide your total race time by the distance. For example, a 25-minute 5K equals 5 minutes per kilometer pace.
What pace should I train at?
Easy runs: 1-2 min/km slower than race pace. Tempo runs: 10-20 sec/km slower than race pace. Interval training: at or faster than race pace.
How does temperature affect pace?
Heat slows pace significantly. Expect 20-30 seconds per mile slower in hot/humid conditions. Adjust training paces accordingly and focus on effort, not pace.