This running pace calculator is designed to help you train smarter and reach your goals with confidence.

Pace Calculator

🏃‍♂️ Pace Calculator

Enter your goal time. All training paces update instantly.

hours minutes

Easy

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Recovery, long runs

Tempo/Long Intervals

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Sustained efforts

Intervals (400/600/1000m)

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VO₂max work

Goal Race

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Target race pace
400m split: –

Simply enter your target finish time for the 5K, 10K, Half Marathon, or Marathon, and the calculator will instantly provide you with personalized pacing recommendations. You'll receive suggested paces for a range of daily runs and workouts—including easy runs, long runs, tempo runs, short (VO2 Max) intervals, long intervals, and sessions to practice your race-goal pace. Whether you're preparing for your first race or aiming for a new personal best, this tool takes the guesswork out of your training plan.

For interval training, the calculator offers pace ranges—such as 2:33/km to 2:42/km—to guide your speed work. Use the faster end of the range for shorter intervals and the slower end for longer intervals. Keep in mind that your ideal pace may also depend on factors like the number of repetitions and your recovery time between intervals. For a truly tailored training plan, consider discussing your workouts with a coach who can factor in your unique strengths and needs alongside this guide.

A running pace calculator helps runners know the right pace to use for their daily runs
Photo by Quan You Zhang

Inspired by the training methods of elite Kenyan athletes, this running pace calculator is designed to benefit runners of every level and ability. Whether you're a beginner just starting out or a seasoned competitor, you'll find practical pacing guidance to help you progress and achieve your goals.

Marathon Pace Splits Chart (2:40 to 4:40)

Finish Time Pace/km 5K 10K Half Marathon 30K 35K 40K Finish
2:40 3:47 18:58 37:55 1:20:00 1:53:46 2:12:42 2:31:37 2:40:00
2:50 4:02 20:09 40:18 1:25:00 2:00:51 2:21:00 2:41:10 2:50:00
3:00 4:16 21:20 42:40 1:29:59 2:08:00 2:29:20 2:50:40 3:00:00
3:10 4:30 22:31 45:02 1:35:00 2:15:07 2:37:38 3:00:10 3:10:00
3:20 4:44 23:42 47:24 1:40:00 2:22:12 2:45:54 3:09:36 3:20:00
3:30 4:59 24:55 49:50 1:45:00 2:29:30 2:54:25 3:19:20 3:30:00
3:40 5:13 26:05 52:10 1:49:59 2:36:24 3:02:29 3:28:32 3:40:00
3:50 5:27 27:16 54:31 1:55:00 2:43:31 3:10:48 3:37:55 3:50:00
4:00 5:41 28:25 56:50 2:00:00 2:50:30 3:19:00 3:47:20 4:00:00
4:10 5:55 29:36 59:12 2:05:00 2:57:37 3:27:16 3:56:48 4:10:00
4:20 6:10 30:47 1:01:34 2:10:00 3:04:43 3:35:30 4:06:19 4:20:00
4:30 6:24 32:00 1:04:00 2:15:00 3:12:00 3:44:00 4:16:00 4:30:00
4:40 6:38 33:10 1:06:20 2:20:00 3:19:00 3:52:10 4:25:20 4:40:00

Quick Reference Paces (For Marathon)

  • 2:40 → 3:47/km
  • 3:00 → 4:16/km
  • 3:20 → 4:44/km
  • 3:40 → 5:13/km
  • 4:00 → 5:41/km
  • 4:20 → 6:10/km
  • 4:40 → 6:38/km

Would you like to predict your race time from a recent run?

If you enter a recent 5K time, you can get your predicted times for 10K, half marathon, and marathon distances.

🏆 Race Time Predictor

Hours
Minutes
Seconds

Note: Predictions are estimates based on equivalent race performances (Pete Riegel's formula). Actual results depend on endurance training, race conditions, nutrition, pacing, and course profile

Chat with me for online running coaching inquiries, or running paces to use.