Running Pace Calculator
Calculate pace, time, distance, and speed for your runs
Calculate Running Metrics
Distance of your run
Hours
Minutes
Seconds
Results
Example Calculation
Marathon Example
Distance: 42.195 km (Marathon)
Time: 5:00:00 (5 hours)
Formula: Pace = Time ÷ Distance
Calculation: 18,000 seconds ÷ 42.195 km = 426.5 sec/km
Result: 7:06 min/km pace
Speed Conversion
7:06 min/km = 8.44 km/h = 5.24 mph
Formula: Speed (km/h) = 60 ÷ Pace (min/km)
Pace Guidelines
Improve Your Pace
Interval Training: Short bursts of high-intensity running
Tempo Runs: Sustained efforts at comfortably hard pace
Long Runs: Build aerobic base with easy-paced runs
Hill Training: Develop power and running economy
Proper Nutrition: Fuel your body for optimal performance
Recovery: Rest days are essential for improvement
Understanding Running Pace
What is Running Pace?
Running pace is the time it takes to complete a specific distance, typically expressed as minutes per kilometer (min/km) or minutes per mile (min/mile). It's a key metric for runners to gauge their performance and plan their training.
Pace Formula
Example: 30 minutes ÷ 5 km = 6:00 min/km
Why Pace Matters
- •Race Strategy: Plan your race pacing and avoid going out too fast
- •Training Zones: Determine appropriate paces for different workouts
- •Progress Tracking: Monitor improvements in your running fitness
Training Applications
Easy Runs
60-90 seconds per km slower than your 5K pace. Focus on building aerobic base.
Tempo Runs
15-30 seconds per km slower than your 5K pace. Improves lactate threshold.
Interval Training
At or faster than your 5K pace. Develops VO₂ max and speed.
Pace vs Speed
While pace tells you how long it takes to cover a distance, speed tells you how much distance you cover in a given time. Both metrics are useful for different training purposes and race strategies.