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Calculate running or walking pace, speed, and finish time predictions for common race distances.
Hours : Minutes : Seconds
| Pace Type | Min/Mile | Min/Km | MPH |
|---|---|---|---|
| Easy Walk | 20:00 | 12:26 | 3.0 |
| Brisk Walk | 15:00 | 9:19 | 4.0 |
| Easy Jog | 12:00 | 7:27 | 5.0 |
| Recovery Run | 10:00 | 6:13 | 6.0 |
| Marathon Pace (4hr) | 9:09 | 5:41 | 6.55 |
| Marathon Pace (3hr) | 6:52 | 4:16 | 8.73 |
| Tempo Run | 7:30 | 4:40 | 8.0 |
| 5K Race Pace | 6:00 | 3:44 | 10.0 |
Negative splitting means running the second half of your race faster than the first half. It's considered the optimal racing strategy by most coaches and elite runners.
Target time: 50:00 (8:03/mile average)
First 5K (3.1 mi):
26:00 (8:23/mile pace)
Second 5K (3.1 mi):
24:00 (7:44/mile pace)
You'll feel controlled early and strong at the finish, passing runners who started too fast.
Hard from the start. 5K is short enough to sustain high intensity throughout.
Controlled start, strong finish. Settle into rhythm, accelerate late.
Even pacing critical. Don't bank time early - you'll pay later.
Conservative early, patient middle, aggressive late. The marathon starts at mile 20.
Should feel comfortable, conversational. Typically 60-90 seconds slower than 5K race pace. Build aerobic base here. Most of your miles should be at this pace.
"Comfortably hard." Can speak short sentences. About 30-45 seconds slower than 10K race pace. Practice this in long runs to build race-specific endurance.
"Comfortably hard but sustainable." About 25-30 seconds slower than 5K pace. The pace you could hold for about an hour. Improves lactate threshold.
Hard effort, can only sustain for 3-5 minutes. Close to 5K race pace or faster. Done as repeats with rest. Improves VO2 max and speed.
All-out sprint effort. Faster than 5K pace. Only sustainable for 30 seconds to 2 minutes. Done as short repeats with full recovery. Improves speed and running economy.
Beginners should aim for 12-15 min/mile (7:30-9:20 min/km) or slower. The most important factor is being able to hold a conversation comfortably. Don't worry about speed - consistency and injury prevention are priorities. Speed will come naturally with training.
Use recent race times to estimate. Take your most recent 5K or 10K time, convert to pace per mile, then add time for longer distances. Add 20-30 seconds per mile for half marathon, 45-60 seconds for marathon. Conservative pacing is smarter than aggressive.
Yes! Practice negative splits in long runs and tempo runs. Start comfortable, finish strong. This teaches pacing discipline and builds confidence. You'll learn to gauge effort and avoid the beginner mistake of starting too fast.
Pace is time per distance (min/mile), while speed is distance per time (mph). Pace is more intuitive for runners as it directly tells you how long each mile should take. Speed is better for comparing to other activities like cycling.
Easy runs should be 60-90 seconds per mile slower than your 5K race pace, or about 2-3 minutes per mile slower than your mile PR. If you can't hold a conversation, you're going too fast. Most runners run their easy days too hard.
No. Race pace is what you can sustain for that specific distance with full effort. Training paces vary by workout type. Easy runs are much slower, tempo runs are slightly slower, intervals can be faster than race pace.
Many factors affect pace: heat, humidity, hills, wind, fatigue, hydration, sleep, stress, and altitude. Don't obsess over exact paces daily. Run by effort on easy days. Use pace as a guide, not a strict rule.
Run by effort, not pace. Slow down uphills (may add 10-30 sec/mi), but don't try to make up time on downhills - that destroys your quads. Aim for even effort throughout, which means variable pace. Practice on similar terrain.
Pace calculations and race predictions are estimates based on current fitness and assumed steady effort. Actual race performance varies based on terrain, weather, training, nutrition, and many other factors. Always consult with a coach or healthcare provider before beginning a new training program.