Race pace calculator
Pick a goal race and time — see the pace it demands, the 5K to marathon times that prove you’re ready, your even-pace splits on the day, and the training paces to get there.
Marathon in 4:00:00 means holding 5:41 /km (9:09 /mi).
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| Distance | Equivalent time | Pace /km | Pace /mi | Split in marathon |
|---|---|---|---|---|
| 5K | 25:01 | 5:00 | 8:03 | 28:26 |
| 10K | 52:10 | 5:13 | 8:24 | 56:53 |
| Half marathon | 1:55:07 | 5:27 | 8:47 | 2:00:00 |
| MarathonGoal | 4:00:00 | 5:41 | 9:09 | 4:00:00 |
Training paces
| Session | Pace /km | Pace /mi | Effort |
|---|---|---|---|
| Easy run | 6:32–7:07 | 10:32–11:27 | Conversational — most of your weekly volume. |
| Long run | 6:15–6:50 | 10:04–10:59 | Steady endurance, comfortably strong. |
| Tempo run | 5:16 | 8:28 | Comfortably hard — a one-hour race effort. |
| Intervals | 4:51 | 7:49 | Hard 2–5 min reps at 3K–5K effort, with recoveries. |
Equivalent times use Riegel’s formula (T₂ = T₁ × (D₂/D₁)1.06): the shorter races you should be capable of if your goal is realistic, assuming comparable training for each distance. Splits assume perfectly even pacing. Training paces are anchored the same way: easy and long runs sit 15–25% and 10–20% over your marathon-equivalent pace, tempo is the pace you could race for an hour, and intervals match your equivalent 3K pace. Treat them as starting points, not prescriptions.