Running Pace Calculator
Calculate your running pace, total time, or distance for any race. Includes splits for 5k, 10k, Half-Marathon, and Marathon training.
Estimated Splits
| Dist | Split Time | Elapsed |
|---|
About
Whether you are attempting to break the 4-hour barrier in a marathon or simply tracking your weekly jogs, understanding the relationship between pace, time, and distance is fundamental to endurance training. A precise pace strategy prevents "going out too fast"—a common error that depletes glycogen stores early in a race.
This calculator serves as a digital coach, allowing you to manipulate variables to define your race strategy. By inputting a target finish time for a specific distance (like 21.0975 km for a Half Marathon), you can determine the exact minute-per-mile or minute-per-kilometer pace required to achieve that goal. It also generates a full split table, essential for printing out as a wristband reference on race day.
Formulas
The core logic relies on the relationship between Time, Distance, and Speed (Pace).
To convert between metric and imperial units, the following constant is applied:
Reference Data
| Event | Distance (km) | Distance (mi) | Beginner Pace | Elite Pace |
|---|---|---|---|---|
| 5K | 5.0 km | 3.1 mi | ~30-35 min | < 14 min |
| 10K | 10.0 km | 6.2 mi | ~60-70 min | < 28 min |
| Half Marathon | 21.0975 km | 13.1 mi | ~2:15 - 2:30 | < 1:00 |
| Marathon | 42.195 km | 26.2 mi | ~4:30 - 5:00 | < 2:05 |
| Ultramarathon | 50.0 km | 31.07 mi | ~6:00 - 7:00 | < 3:00 |
| Ironman Run | 42.2 km | 26.2 mi | ~5:00 - 6:00 | < 2:40 |
| Cooper Test | Variable | 12 min time | 2.0 km | > 3.5 km |
| Mile Run | 1.609 km | 1.0 mi | ~8-10 min | < 4 min |