Pace Calculator
Calculate running/walking pace
Formula
Pace = Time / Distance
Speed = Distance / Time
Common Race Paces
| 5K (beginner) | 7-8 min/km |
| 5K (intermediate) | 5-6 min/km |
| Marathon | 5-7 min/km |
| Walking | 10-12 min/km |
Related
Complete Guide to Pace Calculator
Pace is the time it takes to cover a unit of distance, usually expressed as minutes per kilometer or mile. Understanding your pace helps you train effectively, race strategically, and track improvement.
Pace vs Speed
Pace: Time per distance (e.g., 5:30/km) - used by runners because it's easier to think about during a run.
Speed: Distance per time (e.g., 11 km/h) - used in cycling and for general comparisons.
Training by Pace
- Easy pace: 60-90 seconds slower than race pace. Most training should be here.
- Tempo pace: "Comfortably hard" - sustainable for 20-40 minutes.
- Interval pace: Faster than race pace for short repeats.
- Race pace: The pace you aim to maintain during competition.
Pacing Strategy
Negative splits (running the second half faster) are ideal. Starting too fast leads to dramatic slowdowns. Aim for even or slightly negative splits in races.
Frequently Asked Questions
It depends on your experience. Beginners: 7-8 min/km. Intermediate: 5-6 min/km. Advanced: 4-5 min/km. Elite marathon runners: under 3 min/km. Compare against yourself, not others.
Consistent training, including easy runs (80%), tempo runs, and intervals. Strength training helps. Don't run all runs fast - most improvement comes from easy mileage plus targeted speed work.
Start with your half marathon pace plus 30-60 seconds per km. Be conservative early. First-time marathoners often start too fast and hit 'the wall.' Practice race pace in training.
They're inversely related. Pace is time per distance (5:00/km), speed is distance per time (12 km/h). Runners use pace; cyclists use speed. This calculator shows both.
Expect 10-15 seconds per km slower for every 100m of elevation gain. Downhill is faster but not by the same amount. Adjust pace expectations for hilly courses.
Running the second half of a race faster than the first. It's the optimal strategy - you finish strong instead of struggling. Aim for even or slightly negative splits.
GPS can be off by 1-5% due to signal issues, especially in cities or tree cover. For accurate pace training, use measured tracks or distances. GPS is good for trends, not exact paces.