This pace calculator works out your running pace per mile or per kilometer, predicts finish times for the 5K, 10K, half marathon and marathon, and builds a split table for any race. It also estimates your VDOT and Daniels training paces from a recent race result.
Daniels Training Paces (per mile)
| Zone | Pace | Use for |
|---|
Race Splits
| Split | Clock time |
|---|
What Is a Pace Calculator?
A pace calculator converts between the three numbers every runner juggles — distance, time and pace. Give it any race distance and finish time and it returns your pace per mile or kilometer, your average speed, even splits for the whole race, and training paces based on your current fitness. Whether you are pacing a first 5K or targeting a marathon qualifying time, this is the quickest way to turn a goal time into a plan. It is part of our Sports Calculators collection.
Pace Calculator Example (Verified)
- 10K in 50:00 → pace 5:00/km or 8:03/mile, speed 12.0 km/h
- Marathon at 8:30/mile → finish time 3:42:54
- To break 4 hours in the marathon you need to average about 9:09/mile (5:41/km)
Check the split table after calculating: even splits are the most efficient way to run most races, and a printed split plan beats guessing on the day. Pair your pacing with fueling math from our Calories Burned Calculator.
What Is VDOT? (Daniels Training Paces)
VDOT is coach Jack Daniels’ single-number measure of running fitness, derived from a race performance. From your VDOT come the famous training zones — Easy, Marathon, Threshold, Interval and Repetition paces — popularized by Daniels and by tools like the McMillan calculator. Searches for “vdot calculator” and “threshold pace calculator” have been rising fast, because training at the right intensity matters more than training harder: Easy pace builds volume safely, Threshold pace raises your lactate threshold, and Interval pace develops VO2max. The table above estimates all five from your race result using Daniels’ published VO2 equations; treat the paces as training targets, and adjust for heat, hills and how you feel.
How to Pace Common Races
- 5K: start controlled for the first kilometer, build through the middle, empty the tank in the last 800 m.
- 10K: even splits work best; the race should feel “comfortably hard” from halfway.
- Half marathon: run the first 2–3 miles slightly slower than goal pace, then settle.
- Marathon: patience wins — a 10-second-per-mile mistake early costs minutes late. Use the split table and a time check against your long-run schedule.
Related Tools
- Calories Burned Calculator — energy cost of your run
- TDEE Calculator — daily calories for training blocks
- Sports Calculators — the full sports collection
Frequently Asked Questions
What is a good running pace?
For beginners, 10–11 min/mile is typical; recreational runners average around 9–10; competitive age-group runners run 7–8:30; elite marathoners hold about 4:40–5:00/mile. “Good” is relative to your age, distance and experience.
How do I convert pace from min/km to min/mile?
Multiply min/km by 1.609. A 5:00/km pace is an 8:03/mile pace. This calculator shows either unit.
What pace do I need for a sub-2-hour half marathon?
About 9:09/mile (5:41/km) — the same average pace as a 4-hour marathon, held for half the distance.
Is VDOT the same as VO2max?
Not exactly. VO2max is measured in a lab; VDOT is a performance-based estimate that also accounts for running economy. For choosing training paces, VDOT is the more practical number.
Can I use this for walking or swimming pace?
Yes for walking — enter your distance and time the same way. Swimming pace is usually quoted per 100 m, so enter the distance in km (1 km = 1000 m) and divide the per-km pace by 10.
Is this pace calculator free?
Yes — free, instant and no sign-up.