Calculator
Example data
Sample runs below show how pace changes with time and distance.
| Distance | Time | Approx pace | Approx speed |
|---|---|---|---|
| 5 km | 0:25:00 | 5:00 /km | 12.00 km/h |
| 10 km | 0:55:00 | 5:30 /km | 10.91 km/h |
| 1 mile | 0:08:00 | 8:00 /mi | 7.50 mph |
| 21.0975 km | 2:00:00 | 5:41 /km | 10.55 km/h |
| 42.195 km | 4:30:00 | 6:24 /km | 9.38 km/h |
Formula used
- Pace = total time ÷ distance (seconds per km or mile).
- Speed = distance ÷ time (km/h or mph).
- Time = target pace × distance.
- Distance = total time ÷ target pace.
- Unit conversion: 1 mile = 1.609344 km.
How to use this calculator
- Select a mode: solve for pace, time, or distance.
- Enter the required fields for that mode.
- Choose a split interval if you want split tables.
- Press Calculate to see results above the form.
- Use the download buttons to export CSV or PDF reports.
FAQs
1) What is running pace?
Pace is the time needed to cover one unit of distance, usually minutes per kilometer or minutes per mile. It helps you plan workouts and compare efforts.
2) How do I calculate pace from distance and time?
Divide your total time by your distance. The calculator converts that value into a readable minutes-and-seconds pace for both kilometers and miles.
3) Can I estimate finish times for common races?
Yes. After a calculation, the table shows predicted times for several standard distances using a steady-pace assumption. Real results vary with terrain and fatigue.
4) Why do my splits not match perfectly?
Splits are rounded to whole seconds for readability. Small rounding differences can accumulate, so the final split is adjusted to match the total time.
5) Should I use kilometers or miles?
Use whichever unit you train with most often. The calculator always displays both systems so you can share results with friends, coaches, or race plans.
6) What does speed mean compared to pace?
Speed is distance per hour, such as km/h or mph. Pace is time per distance, such as min/km or min/mi. Runners typically train by pace.
7) Can this help with interval training?
Yes. Choose 400 m, 800 m, or half-unit split intervals to see estimated segment times. You can use those split times as targets for repeats.
8) How accurate are the results?
The math is exact for the inputs you provide. Accuracy depends on timing quality, GPS distance precision, and whether your pace stays steady throughout the run.