Running Pace Calculator
Work out your race pace or finish time, get every split, and see what your result means for other distances and training.
Distance
Units
I know my…
Finish time
1:45:00
Average pace
4:59 /km
Training paces
Based on this result. Per km.
Easy runs
5:43–6:17
Tempo / threshold
4:54–5:06
Intervals
4:26–4:37
Equivalent race times
5K
22:50
10K
47:35
Half Marathon
1:45:00
Marathon
3:38:55
Your splits
| km | Split | Pace | Elapsed |
|---|---|---|---|
| 1 | 4:59 | 4:59 | 4:59 |
| 2 | 4:59 | 4:59 | 9:57 |
| 3 | 4:59 | 4:59 | 14:56 |
| 4 | 4:59 | 4:59 | 19:54 |
| 5 | 4:59 | 4:59 | 24:53 |
| 6 | 4:59 | 4:59 | 29:52 |
| 7 | 4:59 | 4:59 | 34:50 |
| 8 | 4:59 | 4:59 | 39:49 |
| 9 | 4:59 | 4:59 | 44:48 |
| 10 | 4:59 | 4:59 | 49:46 |
| 11 | 4:59 | 4:59 | 54:45 |
| 12 | 4:59 | 4:59 | 59:43 |
| 13 | 4:59 | 4:59 | 1:04:42 |
| 14 | 4:59 | 4:59 | 1:09:41 |
| 15 | 4:59 | 4:59 | 1:14:39 |
| 16 | 4:59 | 4:59 | 1:19:38 |
| 17 | 4:59 | 4:59 | 1:24:36 |
| 18 | 4:59 | 4:59 | 1:29:35 |
| 19 | 4:59 | 4:59 | 1:34:34 |
| 20 | 4:59 | 4:59 | 1:39:32 |
| 21 | 4:59 | 4:59 | 1:44:31 |
| 21.1 | 0:29 | 4:59 | 1:45:00 |
Pace chart for popular goal times
| Goal | Pace per km | Pace per mile |
|---|---|---|
| Sub-20 5K | 4:00 | 6:26 |
| Sub-25 5K | 5:00 | 8:03 |
| Sub-45 10K | 4:30 | 7:15 |
| Sub-50 10K | 5:00 | 8:03 |
| Sub-1:45 half marathon | 4:59 | 8:01 |
| Sub-2 half marathon | 5:41 | 9:09 |
| Sub-3 marathon | 4:16 | 6:52 |
| Sub-3:30 marathon | 4:59 | 8:01 |
| Sub-4 marathon | 5:41 | 9:09 |
Even, negative or easy-start splits?
Even splits keep the same pace the whole way. It is the simplest plan and works well on flat courses.
Negative splits start a little slower and finish faster. You save energy early and pass people late.
Easy start holds back for the first few km, then settles into goal pace. It is the safest choice for a first marathon or a hot day.
How race predictions work
Equivalent times use Pete Riegel's formula: T2 = T1 × (D2 ÷ D1)^1.06. The small extra factor reflects how pace slows as races get longer. Want a fitness score and zone paces too? Try the VDOT calculator.
Frequently asked questions
How do I calculate my running pace?
Divide your finish time by the distance. A 50:00 10K is 3000 seconds over 10 km, which is 5:00 per km or about 8:03 per mile.
What pace do I need for a sub-4 marathon?
About 5:41 per km or 9:09 per mile, held for all 42.2 km. Most runners aim a few seconds faster to leave room for water stops and crowded starts.
What is a negative split?
Running the second half of a race faster than the first. Starting slightly slower saves energy, and many marathon records have been set this way.
How accurate are the equivalent race times?
They use Pete Riegel's formula, which works well between 5K and half marathon. Marathon predictions assume you have done enough long runs for the distance.
Your goal pace is set. What's stopping you from holding it?
For most runners it's one of three things. Take the 2-minute test to find your limiter and get a training plan built to fix it.
Find my limiter