Pace Calculator
Calculate your running pace per mile or kilometer.
Whether you are training for your first 5K or chasing a Boston Qualifier marathon time, knowing your numbers is essential. Our Pace Calculator helps runners, cyclists, and swimmers calculate their speed and finish times with precision. Simply enter two variables—like your recent race time and distance—to calculate the third (your pace). Understanding your pace allows you to structure training runs effectively and set realistic goals for race day.
Run Details
Your Pace
per km
Stats
Frequently Asked Questions
Pacing Strategies for Runners
Pace is simply the time it takes to cover a specific distance (e.g., minutes per mile). Controlling your pace is the difference between a personal best and "hitting the wall."
1. The "Negative Split" Strategy
The Holy Grail of racing is the Negative Split—running the second half of your race faster than the first. This requires discipline to hold back early when your legs feel fresh (thanks to adrenaline), preserving glycogen stores for the harder final miles. Most world records are set using negative splits.
2. Training Zones Explained
- Zone 2 (Easy): Conversational pace (60-90 seconds slower than race pace). Builds aerobic base. It should feel "embarrassingly slow."
- Zone 3/4 (Tempo): "Comfortably hard." A pace you can hold for about an hour. Increases your Lactate Threshold.
- Zone 5 (Interval): VO2 Max effort. Very fast bursts with recovery. Improves top-end speed.
3. Common Race Benchmarks
Benchmarks vary by age, but common targets include:
- Sub-30 5K: ~9:40 min/mile. A great first milestone.
- Sub-4 Hour Marathon: ~9:09 min/mile. The "gold standard" for amateurs.
- Boston Qualifier (Men 18-34): ~6:50 min/mile. Elite amateur status.
4. Frequently Asked Questions (FAQ)
Q: How much does heat affect pace?
Significantly. For every 5°F above 60°F, your pace might slow by 20-30 seconds per mile for the same effort level due to cardiac drift.
Q: Should I trust my GPS watch instant pace?
GPS instant pace can be jumpy. It's often better to look at "Lap Pace" (average for the current mile/km) for a smoother, more reliable number while running.