Running pace calculator
Enter a distance and a time (a recent race or a test): the tool gives your pace, your speed and predictions for other distances.
Your results will appear here.
How it works
- Pace is time divided by distance, expressed in minutes per kilometre.
- Speed is distance divided by time, in km/h.
- Predictions use Riegel’s formula: T2 = T1 × (D2 / D1)^1.06.
- They assume training suited to the target distance: a marathon takes more than the number alone.
Frequently asked questions
Are the predictions reliable?
They are reasonable from a 5K to a 10K, and less so beyond the half marathon, where endurance matters as much as speed.
What pace should my easy runs be?
An easy pace lets you talk: usually 1 minute to 1 min 30 per km slower than your 10K pace.
How do I go from 5K to 10K?
In 8 to 10 weeks, with a progressive long run, one pace session and one easy run a week.
What is the difference between pace and speed?
Pace is given in min/km (6:00 /km), speed in km/h (10 km/h). They convert: 60 divided by the pace in minutes gives the speed.
Put it to work with a program
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