Running Pace Calculator — Plan Workouts and Races with Confidence
Get precise paces, split times, and training zones in seconds. Perfect for 5K to marathon.
Complete Guide to Running Pace and Training
Mastering pace is the key to smarter training and faster racing. Use this calculator to plan workouts, predict race times, and generate split-by-split strategies for any distance.
Training Zones Explained
Rotate the following zones for balanced development: Easy (recovery and base), Tempo (lactate threshold), Threshold (upper aerobic), Interval (VO2 max), and Repetition (speed and economy).
Race Pacing Strategies
- 5K: conservative first km, steady middle, strong final kick.
- 10K: even pace or slight negative split.
- Half: patient first 10K, steady middle, controlled push in final 5K.
- Marathon: disciplined start, settle by mile 10, manage the final 10K.
Adjust for Environment
Heat, humidity, altitude, wind, and hills all reduce sustainable pace. Prioritize effort (RPE/heart rate) over a strict pace target when conditions are tough.
Technology and Feel
GPS feedback is helpful, but also practice running by feel. Developing internal pacing sense helps when GPS drifts or signal is inconsistent.