Running Pace Calculator
指导
Running Pace Calculator
Calculate running pace, speed, distance, or time from any two known values. Enter your distance and finish time to get your pace per kilometer and mile, or set a target pace to find your expected finish time. Includes race distance presets from 5K to 100K ultra, a splits table with negative split support, equivalent race time predictions using the Riegel formula, and training zone recommendations based on your pace.
如何使用
Enter any two values — distance, time, pace, or speed — and the calculator solves for the rest. Use the race distance presets to quickly load common distances like 5K, 10K, half marathon, or marathon. The splits table shows your expected time at each kilometer or mile marker, with an optional negative split percentage for progressive pacing. Check the equivalent race times section to predict your performance at other distances.
特征
- Solve Any Variable – Enter any two of distance, time, pace, or speed and get all missing values instantly
- Race Presets – Quick-load common distances: 1 mile, 5K, 10K, 15K, half marathon, marathon, 50K ultra, 100K ultra
- Dual Unit Output – Pace in min/km and min/mile, speed in km/h and mph simultaneously
- Splits Table – Expected split times at each kilometer or mile with cumulative time
- Negative Splits – Set a negative split percentage to plan progressive pacing strategy
- Race Predictions – Equivalent finish times for other distances using the Riegel formula (T2 = T1 × (D2/D1)^1.06)
- Training Zones – Easy, tempo, threshold, interval, and repetition pace zones based on your race pace
- 复制结果 – 将所有计算值复制到剪贴板
常问问题
-
What is the difference between pace and speed?
Pace measures the time it takes to cover a unit of distance (minutes per kilometer or minutes per mile). Speed measures the distance covered per unit of time (kilometers per hour or miles per hour). They are inversely related: a faster runner has a lower pace number but a higher speed number. Runners typically think in terms of pace because it directly translates to split times during a race. A 5:00 min/km pace means each kilometer takes exactly 5 minutes, making it easy to track progress at distance markers.
-
What is the Riegel formula for race prediction?
The Riegel formula, published by Peter Riegel in 1977, predicts race times at different distances using T2 = T1 times (D2/D1) raised to the power of 1.06. T1 is your known time, D1 is the known distance, D2 is the target distance, and T2 is the predicted time. The exponent 1.06 accounts for fatigue: as distance increases, pace slows slightly. For example, if you run 10K in 50 minutes, the formula predicts a half marathon time of about 1:50:23. It works best for distances between 1500m and the marathon.
-
What is a negative split and why do runners use it?
A negative split means running the second half of a race faster than the first half. For example, in a marathon, you might run the first half in 1:55 and the second half in 1:50. This pacing strategy prevents starting too fast and hitting the wall later. Most world records in distance events were set with negative or even splits. A common approach is to run the first half 2-5% slower than goal pace, then gradually increase speed. The splits calculator in this tool lets you plan negative split pacing for any distance.
-
What are running training zones?
Training zones define different intensity levels based on your race pace. Easy pace (typically 65-75% effort) is for recovery and base building. Tempo pace (about 85-90% effort) improves lactate threshold. Threshold pace (88-92%) is the fastest pace you can sustain for about an hour. Interval pace (95-100%) builds VO2max through repeated hard efforts with rest. Repetition pace (faster than race pace) develops running economy and speed. This calculator shows your training zones based on your current pace or race result.
