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Pace Calculator

Calculate your running pace per mile or kilometer.

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Pacing Strategies for Runners

Whether you are training for a 5K or a Marathon, understanding your pace is critical. Going out too fast is the most common mistake for beginners.

The "Negative Split"

The Holy Grail of racing is the Negative Split—running the second half of your race faster than the first. This requires discipline to hold back early when your legs feel fresh, preserving glycogen for the final push.

Training Zones

  • Easy Runs: conversational pace (60-90 seconds slower than race pace). Builds endurance.
  • Tempo Runs: "Comfortably hard" (10K to Half Marathon pace). Increases lactate threshold.
  • Intervals: Very fast bursts. Increases VO2 max and speed.