Running Pace Calculator
Calculate your running pace per kilometer or mile based on your running time and distance.
Your Pace
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About Running Pace
Running pace is typically measured as the time it takes to cover a certain distance, most commonly minutes per kilometer or minutes per mile.
Formula: Pace = Time / Distance
For example, if you run 5 kilometers in 25 minutes, your pace is 5 minutes per kilometer (25 ÷ 5 = 5).
You can also express pace as speed (distance per unit time):
Speed = Distance / Time
Using the same example, your speed would be 12 km/h (5 km ÷ (25/60) hours = 12 km/h).
This calculator allows you to convert between different pace and speed measurements.
Understanding Training Paces:
- Easy pace: Conversational pace, 60-70% of maximum effort
- Tempo pace: “Comfortably hard,” 80-90% of maximum effort
- Interval pace: High intensity, 90-95% of maximum effort
- Race pace: The pace you can maintain for a specific race distance
- Recovery pace: Very slow, gentle running for active recovery
Most training plans incorporate a mix of these paces to develop different physiological systems:
- Easy runs build aerobic endurance
- Tempo runs improve lactate threshold
- Intervals increase VO2 max and speed
- Recovery runs promote healing without losing fitness
Tips for Improving Your Running Pace:
- Incorporate interval training to build speed
- Add hill workouts to build strength
- Include tempo runs to improve your lactate threshold
- Don’t neglect easy runs – they build aerobic capacity
- Strength train 2-3 times per week
- Improve your running form and economy
- Ensure proper recovery between hard workouts
- Stay consistent with your training
- Consider your nutrition and hydration
- Get enough sleep for recovery and performance
Remember that progress takes time. Gradually increase your training volume and intensity to avoid injury.