Your race pace is the most useful number in running: it sets training paces and predicts future races. Enter a race result and see both.
How to use the Running Pace Calculator
- Race distance
- Custom distance
- Finish time, hours
- minutes
- seconds
- Next race distance
- Custom distance
Results update as you type, every field has its own unit menu, and everything is calculated in your browser.
How it works
Choose your recent race distance and enter the time, then choose your next race distance.
Inputs explained
| Field | What to enter |
|---|---|
| Race distance | Choose one: 100 m, 200 m, 400 m, 800 m … |
| Custom distance | Units: km, mi, m, yd |
| Finish time, hours | A number |
| minutes | A number |
| seconds | A number |
| Next race distance | Choose one: 100 m, 200 m, 400 m, 800 m … |
| Custom distance | Units: km, mi, m, yd |
What each result means
- Pace per km = ([Finish time, hours]×3600 + [minutes]×60 + [seconds])÷[d]×1000÷60
- Pace per mile = ([Finish time, hours]×3600 + [minutes]×60 + [seconds])÷[d]×1609.344÷60
- Speed = [d]÷([Finish time, hours]×3600 + [minutes]×60 + [seconds])
- Predicted next race time = ([Finish time, hours]×3600 + [minutes]×60 + [seconds])×([nd]÷[d])^1.06
- Predicted next race pace per km = ([Finish time, hours]×3600 + [minutes]×60 + [seconds])×([nd]÷[d])^1.06÷[nd]×1000÷60
Formula
Pace = time ÷ distance · Next race time = time × (next distance ÷ distance)^1.06
Worked example
Inputs: Race distance: 5 km; Finish time – hours: 0; minutes: 25; seconds: 0; Next race distance: 10 km.
Results: Pace per km = 5:00; Pace per mile = 8:03; Speed = 12 km/h; Predicted next race time = 52:07; Predicted next race pace per km = 5:13.
Key terms
- Race pace
- Average pace over a race.
Frequently asked questions
What is a good running pace?
For recreational runners 5:30–6:30 per km; 5:00 per km is a 25-minute 5K.
How do I get faster?
Add easy mileage, one interval session and one tempo run per week.
Is my training pace the same as race pace?
No, most training should be slower.
How is the prediction made?
With Riegel's formula, exponent 1.06.
Sources
Guides on this topic
- Running Pace Guide: Calculate, Convert and Predict Your Race Times: One 25-minute 5K, followed through every pace calculation runners use: per-mile and per-km conversion, splits, race prediction, training zones and treadmill speeds.