Running Pace, Time, and Distance Formulas
Running pace describes how long it takes to cover one kilometre or mile. Choose the value you want to find, then provide the other two. The calculator normalizes kilometres, miles, hours, minutes, and seconds before calculating every result.
Pace
Time ÷ distance
Finish time
Distance × pace
Distance
Time ÷ pace
Build a Practical Pacing Plan
A target average pace does not require every split to be identical. Use an even plan for consistent pacing, a negative split to progress from controlled to faster running, or a positive split to model a faster start. The planner normalizes every segment so the final cumulative time always equals the target.
- Switch between kilometre and mile splits
- Include the exact final partial split
- Compare segment pace and cumulative time
- Add an optional start time for finish-clock planning
- Export the complete pacing table as CSV
- Keep the variation modest for a realistic plan
Understanding Equivalent Race Times
Equivalent times use the Riegel endurance model, written as T₂ = T₁ × (D₂ ÷ D₁)exponent. The adjustable exponent represents how pace may change with distance. The common 1.06 default is a useful starting point, but training specificity, fatigue resistance, terrain, weather, fuelling, and race execution can produce a different result.
A study of recreational endurance runners found Riegel predictions reasonably calibrated through the half marathon but often too optimistic for the marathon. Treat predictions from a much shorter performance as a comparison, not a target you must achieve.
Training Estimate Note
This calculator is for planning and education, not medical or coaching advice. Race predictions assume comparable effort and conditions. Adjust targets for course elevation, weather, fitness, recovery, health, and experience, and avoid using a calculated pace to override pain or warning symptoms.