Free calculator
Running pace calculator
Your pace per kilometre and per mile from any run, and what it predicts for other race distances.
JOGO Fuel
Turn this number into a plan.
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start freeHow it works
Pace is time divided by distance. The calculator gives it per kilometre and per mile, and as speed. Race predictions use Riegel's formula, which assumes you slow down a little as the distance grows: double the distance and your time grows about 2.1 times, not 2.
Using the predictions
Predictions are most reliable between nearby distances, such as a 10K time predicting a half marathon. For a marathon they assume you have trained the long runs; without them most people run slower than predicted. The best input is a recent race or a hard time trial, not an easy run.
Running burns roughly 1 calorie per kilo of body weight per kilometre. The calories burned calculator works it out for your weight.
Questions
What is a good running pace?
For recreational runners, 5:30 to 7:00 per kilometre (about 9 to 11 minutes per mile) is common on easy runs. Your easy pace should let you talk in full sentences.
How accurate are race time predictions?
Usually within a few percent for distances close to the one you entered, if you have trained for the longer one. From a 5K to a marathon they are much less reliable.
How do I convert pace per kilometre to pace per mile?
Multiply by 1.609. A pace of 6:00 per kilometre is about 9:39 per mile.
Sources
- Riegel PS. Athletic records and human endurance. Am Sci. 1981;69(3):285-290.