Pace Calculator
Calculate running pace, finish time or distance — plus race predictions and splits
// Running Pace Zones
// Splits Table
| Split | Split Time | Cumulative |
|---|---|---|
| Calculate above to see splits | ||
// Race Time Predictions
// Estimated Calorie Burn
How the Pace Calculator Works
Choose what you want to find — pace, time or distance — enter the other two values, and the result appears instantly. The splits table shows your time at each kilometre (or mile) milestone at constant pace.
Pace Formulas
Pace Zones Explained
Easy / Recovery — conversational pace, used for recovery runs and long slow distance. Builds aerobic base. Aerobic — comfortable but purposeful. Most training volume should be here. Tempo — comfortably hard, sustainable for 20–60 minutes. Improves lactate threshold. Interval — hard effort, sustainable for a few minutes at a time. Builds VO2 max. Sprint — maximal effort, unsustainable beyond ~2 minutes.
The Riegel Race Prediction Formula
The Riegel formula predicts race times at other distances based on a known performance. It uses an exponent of 1.06 to account for the fact that longer races require proportionally more time per kilometre. For example, your 10K time multiplied by the distance ratio (raised to the power of 1.06) gives an estimate of your half-marathon time.
From the Blog
// 80/20 Rule
80% of training runs should be at easy/aerobic pace. Only 20% at tempo or harder. Most runners run their easy runs too fast.
// Negative Splits
Running the second half of a race faster than the first (negative splits) is the most efficient race strategy for most distances.
// 10% Rule
Never increase weekly training volume by more than 10% week-on-week to reduce injury risk.
// Cadence
Most elite runners maintain 170–180 steps per minute. Higher cadence with shorter stride length reduces injury risk.