🏆 Professional Athletic Tool

Pace Calculator 2025

Calculate running pace, finish times, and splits with our professional-grade calculator trusted by coaches and athletes worldwide. Perfect for marathon training and race planning.

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Calculate Your Pace

Enter any two values to calculate the third: pace, time, or distance for your training sessions

hh:mm:ss
Format: 1:30:25 (hours optional). Example: 25:30 for 25 minutes 30 seconds
Or select a common race distance below
Format: 5:30 for 5 minutes 30 seconds per kilometer/mile

Your Result

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Enter values to calculate
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Training Pace Zones

Zone Effort Purpose
Easy 60-70% MHR Base building, recovery
Aerobic 70-80% MHR Endurance training
Threshold 80-90% MHR Lactate threshold
VO2 Max 90-95% MHR Maximum aerobic power
Neuromuscular 95-100% MHR Speed, form, power

Training Through Pace & Heart Rate

Master the science of pace-based training to optimize your performance and achieve your running goals.

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Understanding Pace

Pace is the rate of activity measured as time per unit distance. It's a crucial metric for training consistency, race strategy, and performance improvement. Proper pacing prevents burnout and maximizes efficiency.

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Heart Rate Training

Combining pace with heart rate training optimizes workout intensity. Different heart rate zones correspond to specific training adaptations, from fat burning to VO2 max improvement.

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Aerobic vs Anaerobic

Aerobic training (70-80% MHR) builds endurance base, while anaerobic training (80-90% MHR) improves speed and power. Balance both for optimal performance across all distances.

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Threshold Training

Lactate threshold pace is the fastest pace you can maintain for about an hour. Training at this intensity improves your body's ability to clear lactate and delay fatigue.

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Race Pacing Strategy

Negative splits (running second half faster) or even pacing strategies prevent early fatigue. Use pace calculators to plan realistic race goals and avoid going out too fast.

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Progressive Training

Gradually increase training pace and volume. Follow the 10% rule for weekly mileage increases and incorporate tempo runs, intervals, and easy recovery days for balanced training.

Frequently Asked Questions

Everything you need to know about pace calculation, training zones, and running performance answered by sports science experts.

How do I determine my target race pace?

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Base your target pace on recent race performances or time trials. A good rule is to run 10-20 seconds per mile slower than your 5K pace for a 10K, and 15-30 seconds slower than 10K pace for a half marathon. Use our calculator to convert between distances.

What's the difference between pace per mile and per kilometer?

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Pace per mile is slower than pace per kilometer since a mile (1.609 km) is longer. For example, a 5:00 per kilometer pace equals approximately 8:03 per mile. Our calculator converts between both automatically.

How should I pace a marathon?

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Start 10-15 seconds per mile slower than your goal pace for the first 10K, then settle into goal pace. Consider negative splits - running the second half slightly faster. Practice race pace during long training runs to build confidence.

What is lactate threshold pace?

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Lactate threshold pace is the fastest pace you can sustain for about 60 minutes - roughly your 15K to half marathon race pace. Training at this intensity improves your body's ability to clear lactate and is crucial for distance running performance.

How do I calculate splits for track workouts?

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Use our multipoint calculator to plan interval workouts. For example, if your 5K pace is 7:00/mile, your 400m splits should be around 1:45. Adjust based on the total distance and recovery time between intervals.

Why is easy pace important?

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Easy pace (60-70% max heart rate) builds aerobic base, promotes recovery, and should comprise 80% of your training. It's typically 1-2 minutes per mile slower than your 5K race pace. This builds mitochondria and capillary density.