Professional Running Pace Calculator
Calculate running pace, speed, distance, and time with precision. Get training zone analysis, race predictions, and splits calculator for optimal performance
Running Pace Calculator
Ready to Calculate
Enter your running data to calculate pace, speed, distance, and get personalized training zone recommendations.
Running History
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How to Use the Running Pace Calculator
Choose Calculation Mode
Select what you want to calculate: Find Pace (from distance & time), Find Time (from distance & pace), or Find Distance (from time & pace).
Select Unit System
Choose between metric (kilometers, km/h) or imperial (miles, mph) units based on your preference and running habits.
Enter Known Values
Input the values you know. For example, if finding pace, enter your distance and finish time. The calculator will compute the missing value automatically.
Analyze Training Zones
Review your personalized training zones including easy run, tempo, threshold, interval, and repetition paces for optimal training structure.
View Race Predictions
Get estimated finish times for common race distances (5K, 10K, half marathon, marathon) based on your current fitness level and pace.
Track Progress & Share
Save calculations to history for progress tracking, export data for analysis, and share results with coaches or training partners.
Expert Running & Pace Training Tips
Follow the 80/20 rule: 80% of your running should be at an easy, conversational pace to build aerobic base and prevent overtraining
Use heart rate zones: Easy runs at 65-75% max HR, tempo at 80-85%, threshold at 85-90%, intervals at 90-95% for precise training
Progressive overload: increase weekly mileage by no more than 10% to avoid injury while building endurance safely
Pace variability: easy runs should feel effortless, you should be able to hold full conversations throughout the entire duration
Recovery importance: schedule one full rest day per week and easy weeks every 4-5 weeks to allow adaptation and prevent burnout
Weather adjustments: slow pace by 10-30 seconds per mile in hot/humid conditions, wind resistance, or challenging terrain
Race strategy: start conservatively 5-10 seconds slower than goal pace, negative split the second half for optimal performance
Training specificity: practice goal race pace during long runs and tempo sessions to develop pace familiarity and mental toughness