Running Pace Calculator
Enter any two of pace, distance, and time, and get the third. Race presets included.
FitnessScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter the distance.
Hours.
Minutes.
Seconds.
Pace minutes.
Pace seconds.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
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ResultYour result appears here.
What This Calculator Does
This tool links the three numbers every runner tracks: pace, distance, and time. Give it any two and it solves the third.
Effort and heart rate map neatly onto your training zones.
Use it to plan a race, check a training split, or set a target pace for your next session.
Switch units to work in kilometres or miles.
How to Use This Calculator
- Choose what you want to solve for.
- Fill in the other two values.
- Tap Calculate for your answer.
The Formula Used
Pace = time / distance
Time = pace × distance
Distance = time / pace
Time = pace × distance
Distance = time / pace
- pace
- Minutes per kilometre or mile.
- time
- Total run time.
- distance
- How far you run.
Understanding Your Results
Easy pace
Conversational
Build base mileage here.
Tempo pace
Comfortably hard
Holds for 20 to 40 minutes.
Race pace
Hard, steady
Your goal pace on the day.
Speed pace
All-out intervals
Short, fast repeats.
Tips to Improve
- Run most miles at an easy pace.
- Add one tempo session a week.
- Negative-split races by starting easy.
- Adjust pace targets for heat and hills.
Frequently Asked Questions
Hold an even effort and start slightly slower than goal pace to bank energy.
Some race-pace work helps, but most training stays easy to build endurance.
Use whichever you race in. The toggle converts everything.
Scientific References
- Daniels, J. (2013). Daniels' Running Formula (3rd ed.). Human Kinetics.
- Coyle, E. F. (2007). Physiological regulation of marathon performance. Sports Medicine, 37(4-5), 306–311.
- Joyner, M. J., & Coyle, E. F. (2008). Endurance exercise performance. Journal of Physiology, 586(1), 35–44.