Know your pace
Distance and time in — pace and speed out, instantly.
Results update as you type 🥑
Using pace in training
Pace is time per unit distance — minutes per kilometre or per mile. It is the language of run training: easy runs, tempo, intervals and goal-race pace are all defined by it.
This tool assumes an even effort. To plan a race, work backwards from goal time; for training, anchor easy runs well slower than race pace and reserve faster paces for quality sessions.
Pace pairs well with heart-rate zones: easy runs should feel easy by both. If pace is on target but heart rate is climbing, back off.
Common questions
How do I convert pace to speed?
Speed = distance ÷ time. We show both: pace per km/mile and speed in km/h and mph from the same inputs.
What pace should easy runs be?
Comfortably conversational — often 60–90 sec/km slower than 5K race pace. Most weekly volume should be easy.
How do I predict a race time?
Use a recent race and a fatigue model (e.g. Riegel). This calculator gives steady-pace splits; a predictor is a good next step.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.