Pace Calculator

Calculate your running pace, speed, and projected finish times. Convert between different units and understand training zones.

Unit System

Metric (km)

Imperial (mi)

Race Distance Presets

Distance (km)

Hours

Minutes

Seconds

About Pace Calculator

Understanding Pace and Speed

Pace and speed are two fundamental ways of measuring how fast you're moving. While they're related concepts, they serve different purposes and are used in different contexts. Understanding both metrics can help you better plan and track your training or racing performance.

Key Differences:

Speed measures distance per unit of time (e.g., km/h, mph)
Pace measures time per unit of distance (e.g., min/km, min/mile)
Runners typically use pace for training and racing
Cyclists and vehicles typically use speed

Converting Between Pace and Speed

Converting between pace and speed involves dividing 60 minutes by one measurement to get the other. Here's how the conversion works:

Speed (km/h) = 60 ÷ Pace (min/km)

Pace (min/km) = 60 ÷ Speed (km/h)

Example:

• For a pace of 5:00 min/km (5 minutes per kilometer)
• Speed = 60 ÷ 5 = 12 km/h

Common Race Paces and Speeds

5K Race Paces

Level	Pace (min/km)	Time
Elite	2:50 - 3:10	14:10 - 15:50
Advanced	3:30 - 4:00	17:30 - 20:00
Intermediate	4:00 - 5:00	20:00 - 25:00
Beginner	5:00 - 7:00	25:00 - 35:00

Marathon Paces

Level	Pace (min/km)	Time
Elite	3:00 - 3:30	2:07 - 2:28
Advanced	3:30 - 4:15	2:28 - 3:00
Intermediate	4:15 - 5:30	3:00 - 3:52
Beginner	5:30 - 7:00	3:52 - 4:55

Training Zones and Paces

Training Zones

Zone 1 (Recovery):
65-75% of 5K race pace
Zone 2 (Aerobic):
75-85% of 5K race pace
Zone 3 (Tempo):
85-90% of 5K race pace
Zone 4 (Threshold):
90-95% of 5K race pace
Zone 5 (VO2 Max):
95-105% of 5K race pace

Training Benefits

Recovery Pace:
Active recovery, improves blood flow
Easy Pace:
Builds aerobic base, improves efficiency
Tempo Pace:
Increases lactate threshold
Race Pace:
Specific race preparation
Sprint Pace:
Develops power and speed

Factors Affecting Pace

Environmental Factors

Temperature and humidity
Terrain and elevation
Wind conditions
Surface type
Time of day

Personal Factors

Fitness level
Rest and recovery
Nutrition and hydration
Experience
Mental state

Frequently Asked Questions

What is a good pace for a beginner runner?

For beginners, a comfortable pace is typically between 6:00-7:30 minutes per kilometer (9:40-12:00 minutes per mile). This pace allows you to maintain a conversation while running, which is ideal for building endurance. Remember that it's more important to focus on consistency and gradually building up your distance rather than trying to run fast right away.

How do I improve my running pace?

To improve your pace, incorporate various training methods: interval training (alternating between high and low intensity), tempo runs (sustained effort at a "comfortably hard" pace), hill training, and consistent long runs at an easy pace. Also focus on proper form, adequate rest, and cross-training. Remember to increase intensity gradually to avoid injury.

Should I focus on pace or distance when starting out?

When starting out, focus on distance and consistency rather than pace. Build your aerobic base by running at a comfortable pace that allows you to maintain a conversation. This approach helps prevent injury and builds endurance. Once you can consistently run your target distance, then you can start working on improving your pace.