Running Pace Calculator
Calculate target pace per km/mile for any race distance with training pace zones and equivalent performances.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Running Pace Calculator
Calculate target pace per km/mile for any race distance with training pace zones and equivalent performances.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Recent race distance (km)
Choose the option that matches your context; available options include 1 km, 5 km, 10 km.
Recent race time (min)
Enter a measured or estimated value (minimum 3) (maximum 600), using the unit indicated in the field label.
Target race distance (km)
Choose the option that matches your context; available options include 1 km, 5 km, 10 km.
Pace unit
Choose the option that matches your context; available options include Per km, Per mile.
How to interpret the output
Keep testing conditions and intensity consistent. Estimates from field tests do not replace laboratory assessment.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Pace predictions assume equivalent training. They're optimistic if you haven't trained specifically for the target distance.
Read the full disclaimerFrequently asked questions
What does the Running Pace Calculator estimate?
Calculate target pace per km/mile for any race distance with training pace zones and equivalent performances.
Which information do I need for this cardio tool?
Provide Recent race distance (km), Recent race time (min), Target race distance (km), Pace unit. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Keep testing conditions and intensity consistent. Estimates from field tests do not replace laboratory assessment. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Pace predictions assume equivalent training. They're optimistic if you haven't trained specifically for the target distance. Read the medical disclaimer.
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