Running Pace Calculator

A running pace calculator is a tool that helps runners predict their race times based on their average pace. If you're looking to predict your 5K race time or your marathon time, a running pace calculator can help. Our running pace calculator helps you predict how a small change in pace will affect your race time.

It's easy! Just input your desired pace (min/km or min/mi) to see expected finish times and split times. If you need a better idea of your pace, you can try different values to see how they affect your race times.

A running pace calculator multiplies an individual's running pace by distance to give an accurate prediction of completion time. If you're new to racing or looking to set a new personal best, a running pace calculator can help. This tool helps determine how fast you'll need to run to hit your goal time. The pace calculator will also provide you with split times, which are intermediate times to hit along the way. Pace calculators don't account for changes in pace due to fatigue, course conditions or hills. With our free running pace calculator, you can see how someone with your paces will perform on any given distance.

Most 5K race organizers report an average finish time of approximately 30 minutes for male runners and 35 minutes for female runners. Of course, these averages vary with age and running experience. If you're setting out to run your first 5K race, don't put too much pressure on time. Focus on finishing the race, or running the entire length of the course without stopping. After you've got a few races in your legs, you'll have fun challenging yourself to get faster. Of course, you can use tracking apps to monitor your progress and stay motivated as you train.

If you want to break three hours for your marathon time, you must average a pace of 6:52 per mile or 4'16" per kilometer for the entire race. Our running pace calculator also works as a marathon pace chart so check out the pace calculator above to see the split times you'll need to hit along the way.

Because our running pace calculator displays split times, it is also effective as a marathon pace chart. Based on your pace, a marathon pace chart tells you the exact time you'll pass each mile or kilometer marker during a marathon. For example, if you plan to run 9:00 minute miles (5:37 per km), you'll pass mile 10 in 1:30:00, the halfway point in 1:57:59, then cross the finish line in 3:55:58. Just put your time into our pace calculator above and you'll get an accurate marathon pace chart for the entire race.

Our running pace calculator also displays a half marathon pace chart. Just use the split times from the start to the half marathon distance and you'll be able to see accurate times for each mile or kilometer marker. This half marathon pace calculator also shows how a change in race pace affects your finish time and your split times.

The running pace calculator is perfect for calculating your pace on a 5K. Just put in the minutes per mile or minutes per kilometer pace you think you could hold for just over three miles. Then the 5K pace calculator will output your finish time and your split times. You can use this 5K pace calculator to know if you're on pace to hit your goal time.

Training for your target pace requires a structured approach that combines different workout types. Start by establishing your current fitness level with our pace calculator, then build a training plan that includes:

Interval Training: Short bursts at faster than target pace followed by recovery periods. This improves your speed and running economy. Try 400m repeats at 10-15 seconds faster than your goal pace.

Tempo Runs: Sustained runs at your target pace or slightly slower. These build the mental and physical endurance needed to maintain pace during races. Start with 10-15 minutes and gradually increase.

Long Slow Distance: Longer runs at 1-2 minutes slower than target pace. These build aerobic capacity and teach your body to use fat as fuel. Essential for marathon and half marathon training.

Progression Runs: Runs that start slow and finish faster than target pace. These teach you to run fast when fatigued. Try the last 2-3 miles at goal pace.

Remember to increase intensity gradually and include adequate recovery. Use the pace calculator regularly to track progress and adjust your training paces as you improve.

Weather conditions significantly impact running performance and should be considered when setting pace goals. Here's how different weather factors affect your running pace:

Temperature:
- Ideal running temperature: 45-59°F (7-15°C)
- For every 5°F above 60°F, your pace may slow 2-3%
- In hot weather (80°F+), expect 10-15% slower paces
- Cold weather below 40°F can also slow pace due to muscle stiffness

Humidity:
- High humidity reduces sweat evaporation, increasing core temperature
- Above 70% humidity, expect 5-10% slower paces
- Above 80% humidity, performance can drop 15-20%

Wind:
- Headwind: subtract wind speed from your pace (10 mph headwind = 10 seconds per mile slower)
- Tailwind: minimal benefit, only slight assistance
- Crosswinds: require more energy for stability, slightly slowing pace