Calculate your pace per mile or km, your finish time, or the distance you can cover - for any race.
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Step 1 - What do you want to calculate?
Step 2 - Enter your values
Or type a custom distance in miles.
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Min
Sec
Pace = time to run one mile (or km).
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Hours
Min
Sec
Enter your goal or actual finish time.
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Your Result
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Mile-by-Mile Splits
Cumulative clock times you should hit at each marker to reach your goal.
Splits means the time interval between each checkpoint in a race - knowing your splits helps you run an even, well-paced effort and avoid going out too fast or too slow.
Mile
Split Time
Cumulative Time
Estimated Training Paces
Based on your race pace, here are recommended training paces for different workout types.
These estimates follow widely used coaching formulas (similar to Jack Daniels' VDOT method).
Easy Run
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An Easy Run is a comfortable, conversational pace - you should be able to say full sentences without gasping. These make up the majority of your weekly mileage. They build aerobic base and aid recovery without wearing you down.
Tempo Run
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A Tempo Run (also called a threshold run) is a "comfortably hard" effort - you can speak only a few words at a time. Typically 20-40 min at this effort. These raise your lactate threshold, so your body can sustain faster speeds for longer.
Speed Intervals
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Speed Intervals (also called VO2 Max intervals - training near your maximum oxygen uptake) are short, fast bursts - typically 400m to 1 mile repeats with recovery jogs between. Very hard effort. They sharpen leg turnover and improve running economy.