For every runner
Pace calculator.
Enter a recent race or a goal time. Get training paces for every effort level.
Before you use it
- These are estimates from one race or one goal time. They are not a training plan or medical advice.
- Use a recent, all-out effort on a fairly flat course in normal weather. A hot, hilly or half-hearted result gives paces that are too slow. A downhill course or a run paced by others gives paces that are too fast.
- If the numbers feel wrong, trust the talk test. Easy means you can speak in full sentences.
Running Training Log Book reader? Copy these paces onto the RPE guide on page 7.
Using Your First Half or Half to Full? Use your book’s calculator instead: Reader tools →
Your paces
No recent result? Run a 1.5-mile test, or go by effort: easy means you can talk in full sentences. · Your times stay in your browser.
Pace ↔ finish time
Know a pace? See what it means for each race.
How to read these results
- Easy and long-run paces are ranges. Start at the slow end. Most of your running should feel easy.
- Race pace is for specific workouts and race day, not for every run.
- Run the numbers again after each race or new result. Your fitness changes.
- Predictions are most reliable from the 5K to the half marathon, and for runners who have trained for the distance.
- New to running, coming back after a break or an injury, pregnant, or living with a health condition? Talk to a doctor first. This tool does not know your history. Stop and get checked if you feel chest pain, dizziness or sharp pain.
- Want a person to look at your training? See the Running Class →
Your coach
Coach Peter Nam
I'm an RRCA-certified running coach. I started running in my mid-40s and have since finished more than 10 marathons. I coach in Irvine, CA, in English and Korean.
This content is for general education and isn't medical advice. If something hurts, stop and talk to a professional. · Privacy
