Running Pace & Race Prediction
Calculate pace from time and distance. Predict race times with Riegel formula. Get training zones and split strategies.
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Pace = min/mi or min/km Riegel predicts race times Training zones by % max HR
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Why: Pace guides training intensity and race strategy. Riegel formula predicts performance across distances.
How: Pace = Time ÷ Distance. Riegel: T2 = T1 × (D2/D1)^1.06 for race prediction.
Run the calculator when you are ready.
🏃 5K Beginner
35 min 5K finish
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⚡ 5K Intermediate
25 min 5K
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🏅 Half Marathon
1:45 half marathon
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🎖️ Marathon
4 hour marathon
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📊 From Pace
8:00/mi for 10 miles
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Enter Your Run Data
For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
🏥 Health Facts
Pace = Time ÷ Distance
— Standard
Riegel predicts cross-distance
— Research
Understanding Running Pace
Running pace is the time it takes to cover a set distance, usually expressed as minutes per mile or kilometer. Understanding your pace helps you train effectively and race strategically.
Easy Pace
60-70% effort
- • Can hold conversation
- • Builds aerobic base
- • Recovery runs
Tempo Pace
80-87% effort
- • Comfortably hard
- • Lactate threshold
- • 20-40 min sustained
Interval Pace
92-97% effort
- • Hard effort
- • VO2max development
- • 3-5 min repeats
Common Race Distances
5K
3.1 mi
10K
6.2 mi
Half
13.1 mi
Marathon
26.2 mi
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