Running Pace Calculator | Pace, Time & Distance

Quick Start Guide

  1. Choose what to calculate: Select Pace, Time, or Distance.
  2. Input: Enter distance/time/pace values.
  3. Results: View calculated metrics instantly.
  4. Training: Add your age to see heart-rate zones and race splits below.

Understanding Pace

Pace, time, and distance

Pace, time, and distance are related by one formula: Pace = Time ÷ Distance. Knowing any two lets you solve for the third — pick which one you want to calculate above, then enter the other two.

Race splits

When solving for pace, the result panel projects that same pace across common race distances (1K, 5K, 10K, half marathon, marathon) so you can see what it would mean over a longer race.

Heart-rate training zones

Adding your age estimates a max heart rate (220 minus age — a common but approximate formula) and splits it into five zones. Your current pace is matched to an estimated zone as a rough guide only; a heart-rate monitor gives a far more accurate reading.

Features

Training Zones: See which heart rate training zone you're in based on your age and pace.

Race Pace Calculator: Calculate your target pace for specific race distances.

Distance Presets: Quick access to common race distances (5K, 10K, Marathon).

Progress Tracking: Track your pace over time with an interactive chart.

Common Use Cases

Race Planning: enter distance and target time to get required pace, switching between km and miles for distance and pace.

Tempo and Threshold Runs: check your pace for a given distance and time, adding age to see the matching heart-rate training zone.

Marathon Prep: work out pace for a target finish time and use progress tracking to compare over time.

Progress Tracking: track pace over time with charts, then export or copy for logs.

Frequently Asked Questions

Pace = Time / Distance. For example, finishing a 5K (3.1 miles) in 31 minutes gives a pace of 10:00 per mile. Lower pace numbers mean faster running. This calculator solves for pace, finish time, or distance — enter any two to find the third.
Choose Pace to find your pace from a known distance and time. Choose Time to find the finish time for a target distance at a given pace. Choose Distance to find how far you covered given a time and pace. All three use the same underlying formula, just solved for a different value.
Speed (mph) = 60 / Pace (min/mile). A 10:00 min/mile pace = 6 mph. Speed (km/h) = 60 / Pace (min/km). A 6:00 min/km pace = 10 km/h. This calculator reports pace, not speed — use this formula to convert manually if you need mph or km/h.
A common first 5K goal is to finish in 30-40 minutes, which requires a pace of roughly 9:40-12:52 min/mile (6:00-8:00 min/km). Start with a comfortable conversational pace — you should be able to speak in short sentences. Select Time as the calculation mode, use the 5K distance preset, and enter a target pace to see the resulting finish time.
Training zones are pace ranges based on your age and fitness level. They include Recovery, Aerobic, Threshold, VO2 Max, and Neuromuscular zones. Each zone has different training benefits and helps optimize your workout intensity.
Yes — when solving for pace (not Time or Distance mode), the result panel projects that same pace across common race distances (1K, 5K, 10K, half marathon, marathon) so you can see what it would mean over a longer race.

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