Pace Calculator
Enter a distance and your time to see your pace per kilometre and per mile, your speed, and an estimate of what you could run over other race distances.
How we got it
Pace = time / distance. Speed = distance / time. Race estimates use Riegel's formula, time 2 = time 1 x (distance 2 / distance 1) to the power 1.06, which assumes you have trained for the longer distance; treat estimates beyond twice your distance as rough.
Updated . Sources: Riegel, 1981, Athletic records and human endurance, American Scientist.
Questions
What is a good running pace for beginners?
One where you can still talk in short sentences. For many beginners that is 6:30 to 8:00 per km (10:30 to 13:00 per mile).
How accurate are the race estimates?
Close for distances near the one you entered. For a marathon from a 5K time they are often a few minutes optimistic unless you have done the long runs.
Should I train at race pace?
Mostly not. About 80% of running at an easy pace and 20% faster builds speed with less risk of injury.