Free running calculators › Pace calculator

Running pace calculator

Enter any two of distance, time and pace, and the third is worked out for you, with splits and finish times.

How to use it

Pick a distance, then type either your finish time or your pace. Change any two of the three and the calculator fills in the third: type a time to see your pace, or type a target pace to see your finish time. Times can be written as h:mm:ss or mm:ss, and pace as m:ss per kilometre or per mile.

Switch between kilometres and miles at the top. The calculator remembers your choice on this device, and converts the numbers already on screen so you don't have to retype them.

What pace means for runners

Pace is how long it takes you to cover one kilometre or one mile. Runners usually talk in pace rather than speed because it maps directly onto a watch: if you know you want to run 5:30 per kilometre, you can check it every kilometre and adjust.

The splits table shows where you should be at every kilometre or mile if you run an even pace from start to finish. Even pacing is the simplest way to race well: most people who start much faster than their goal pace slow down a lot in the second half.

Using it for training

Your easy runs should be noticeably slower than your race pace: slow enough to hold a conversation. Use the calculator to turn a race goal into a pace, then use that pace for the faster parts of your training, not for every run.

The finish times at the bottom show what the same pace would mean over other distances. That's a useful sense check, but you won't be able to hold your 5K pace for a half marathon: for a realistic prediction across distances, use the race time predictor instead.

Pace on hills, in heat and on trails

A pace target assumes a flat course and normal weather. Uphill, into a headwind, on soft trails or on a hot day, the same effort gives a slower pace, and that's fine. On days like that, run by effort or breathing rather than chasing the number, and don't be surprised if your splits are uneven. Your average over a whole route usually evens out the ups and downs.

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