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Convert pace and speed, predict finish times, build split tables, and turn one race result into training zones — all in your browser.
Enter a pace or a speed; the other values update instantly.
Even-pace finish times for common race distances, with a split table.
| Split | Pace | Cumulative |
|---|---|---|
| 1 | 5:30 | 5:30 |
| 2 | 5:30 | 11:00 |
| 3 | 5:30 | 16:30 |
| 4 | 5:30 | 22:00 |
| 5 | 5:30 | 27:30 |
| 6 | 5:30 | 33:00 |
| 7 | 5:30 | 38:30 |
| 8 | 5:30 | 44:00 |
| 9 | 5:30 | 49:30 |
| 10 | 5:30 | 55:00 |
Enter one race result to estimate threshold pace and build E/M/T/I/R training zones.
Estimated threshold pace: 5:00 / 8:03 per km / per mi. The zones are built around it.
| Zone | Purpose | Range |
|---|---|---|
| E · Easy | Recovery runs and easy aerobic base | 6:06 – 6:54 |
| M · Marathon | Long runs and marathon-pace work | 5:15 – 5:42 |
| T · Threshold | Comfortably hard tempo, about 1-hour race pace | 4:48 – 5:06 |
| I · Interval | Short hard repeats that build VO2max | 4:30 – 4:45 |
| R · Repetition | Very fast repeats for speed and running economy | 4:06 – 4:24 |
Ranges are per kilometer. Start at the slower end for recovery and move toward the faster end in quality sessions.
Riegel formula (exponent 1.06) applied to your race result.
Training pace suggestions are general estimates, not medical or coaching advice. If you are new to running or have a health condition, check with a professional before starting a training plan.
Everything is calculated locally in your browser — no account, no upload, no ads.
Running pace is the time it takes you to cover one kilometer or one mile, and it is the most useful number a runner can know. This free pace calculator converts pace and speed in both metric and imperial units, predicts finish times for 5K, 10K, half-marathon and marathon, generates even-split tables for any target pace, and turns one race result into concrete training paces for easy, marathon, threshold, interval and repetition runs using the Riegel formula. All calculations happen locally in your browser, with no signup, no ads and no uploads.
A running pace calculator is a free tool that converts pace and speed between min/km and min/mile, predicts 5K to marathon finish times from one pace, and turns a race result into easy, threshold, interval and repetition training paces.
Common pain points this tool solves
Step-by-step instructions
Step-by-step instructions
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What is a good running pace for beginners?
A typical beginner jogging pace is around 7:00 to 8:30 per kilometer (11:15 to 13:40 per mile), while a 5:30 per kilometer pace equals about 10.9 km/h and is a solid target for many recreational runners.
How do I convert min/km to min/mile?
Multiply the seconds per kilometer by 1.609 to get seconds per mile: a 5:00 per kilometer pace becomes 8:03 per mile, and a 6:00 pace becomes 9:39 per mile.
How do I calculate predicted race times from a pace?
Multiply the pace in seconds per kilometer by the race distance in kilometers; for example 5:30 per km gives about 27:30 for 5K, 55:00 for 10K, 1:56:02 for a half-marathon and 3:52:04 for a marathon before fatigue adjustments.
What are the E/M/T/I/R training zones?
E is easy recovery running, M is marathon pace, T is threshold, I is interval and R is repetition; with a 50-minute 10K the threshold pace is about 5:00 per km, easy runs are 6:06-6:54, and repetitions are 4:06-4:24 per km.
Is this pace calculator accurate for marathon predictions?
The Riegel formula (exponent 1.06) predicts a full marathon about 4.6 times your 10K time, for example 50:00 for 10K becomes roughly 3:50:03 for the marathon; treat it as a planning guide because endurance, weather and course profile also matter.