A free running pace calculator that shows your pace, speed and splits, and predicts your other race times.
Turn a race time into your pace per km or mile, your splits and what you could run at other distances.
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These calculators give general estimates for healthy adults, not medical advice. Talk to your doctor before you change how you eat or train, especially if you're pregnant, take medication or have a health condition.
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This free running pace calculator turns a race time into your pace per km or mile, your speed and your splits. It also predicts what you could run at other distances, from a 5K to a marathon.
I built it because pace is the number runners plan around, and race predictions help you set a fair goal. Pick a distance, enter your time and everything updates at once.
Here's how pace works, how race predictions are made, and how to use them in training.
TL;DRKey takeaways
What is a running pace calculator?
A running pace calculator works out how long you take for each km or mile, from your time and distance. It also turns that into a speed and a finish time.
The predictions use Peter Riegel's 1981 formula: T2 = T1 × (D2 ÷ D1)^1.06. It says your pace slows a little as the distance grows.
How to use the running pace calculator
You need a distance and a time.
Your numbers stay in this browser.
A worked example
Here's the example the calculator loads when you press Try an example.
You run a 10K in 55 minutes. That's 55 ÷ 10 = 5.5 minutes, or 5:30, per km, and 8:51 per mile.
| Race | Predicted time |
|---|---|
| 5K | 26:23 |
| 10K | 55:00 |
| Half marathon | 2:01:21 |
| Marathon | 4:13:01 |
The marathon time assumes you've trained the long runs a marathon needs.
How to use pace in training
Pace tells you how hard to run, and most runs should be easy.
Run most miles slow
Easy runs should feel like you could talk. The zone 2 heart rate calculator shows the heart rate for that.
Race pace for the hard sessions
Use your goal race pace for intervals and tempo runs, not every day.
Recheck after a race
A new race time updates every prediction, so run the numbers again.
Mistakes to avoid
These are the common ways pace goals go wrong.
- Running every run at race pace
- Trusting a marathon prediction from a 5K without the long runs
- Starting a race faster than your goal pace
- Ignoring heat and hills when you judge your pace
Run easy most days, and save your pace for the days it counts.
Fitness for the long run
Running builds the heart and lungs that carry you through the decades.
Exercise is by far the most potent longevity “drug.” No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function.
The VO2 max calculator estimates how fit your heart and lungs are from a simple test.
Who is the running pace calculator for?
It's for anyone who runs, from a first 5K to a marathon, and these tools help around it.
- Zone 2 heart rate calculator – for easy runs at the right effort
- VO2 max calculator – for how fit your heart and lungs are
- Calories burned calculator – for what a run burns
- Water intake calculator – for how much to drink on run days
- Fitness age calculator – for how fit you are for your age
Enter your latest race here, and set your next goal from the predictions.
More health calculators
Every health calculator shares the same scene and music, so the page feels the same wherever you go.
| Calculator | What it answers |
|---|---|
| Calories burned calculator | What did my run burn? |
| Water intake calculator | How much should I drink? |
| One rep max calculator | How strong am I? |
| Sleep calculator | When should I go to bed? |
Strength training makes runners faster too, and the one rep max calculator helps you plan it.
Plan your health with your AI
Take your numbers further in
Running Pace Calculator FAQs
Questions about the running pace calculator? Here's what to know.
A running pace calculator works out your pace per km or mile from your time and distance.
This free one adds your speed, splits and predicted times for other races.
Divide your time by your distance.
A 10K in 55 minutes is 5.5 minutes, or 5:30, per km.
It depends on your age and training.
Compare yourself with your own past races rather than anyone else's.
With Peter Riegel's 1981 formula: T2 = T1 × (D2 ÷ D1)^1.06.
They're close for distances you've trained for.
A marathon prediction from a 10K needs the long runs behind it.
It's about 8:51 per mile.
Yes, switch to US units and the pace, splits and distances show in miles.
Yes, download every km or mile split as a CSV.
No, it's a general estimate for healthy adults.
Talk to your doctor before you change how you eat or train, especially if you're pregnant, take medication or have a health condition.
Yes, it's free with no login.
I did.
I'm Navid Moazzez, and I made the running pace calculator as one of my free tools on navid.me.
More about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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