Calculate your running pace, speed, and projected race times from any distance and time. Get training zones, split times, and personalized recommendations for better performance.
Medium distance
Our comprehensive pace calculator helps runners of all levels understand their performance and plan their training:
The calculator provides your pace, speed, training zones, projected race times, split times, and personalized training recommendations based on your performance level.
Running pace is the time it takes to cover a specific distance, typically expressed as minutes per kilometer or minutes per mile. Understanding your pace is crucial for effective training, race strategy, and performance improvement.
Training zones help structure your workouts for specific adaptations and improvements:
Reference times for common running distances across different performance levels:
Pace (min/km) = Total Time (minutes) ÷ Distance (km)
Pace (min/mile) = Total Time (minutes) ÷ Distance (miles)
Speed (km/h) = Distance (km) ÷ Time (hours)
Speed (mph) = Distance (miles) ÷ Time (hours)
For beginners, a pace of 6:00-8:00 per kilometer (9:30-13:00 per mile) is typical. The most important factor is running at a conversational pace where you can speak in complete sentences while running.
Improve pace through consistent training, including easy runs (80% of time), tempo runs, intervals, and gradual mileage increases. Focus on building aerobic base before adding speed work, and ensure adequate recovery between hard sessions.
No, pace should vary with distance. Shorter distances can be run at faster paces, while longer distances require more conservative pacing. Use our projected times to understand appropriate paces for different race distances.
Projected times are estimates based on your current pace. Accuracy depends on training, fitness level, and race conditions. They're most accurate for similar distances and when you're consistently training at the measured pace.