Unlock Your Running Potential
Whether you're aiming for a sub-20 minute 5K or trying to qualify for Boston 2026, understanding your pace is the foundation of successful training. This tool is designed to be your command center for race planning.
How to Use This Calculator
We've designed this calculator with three distinct modes to answer every runner's most common questions:
- 1Calculate PaceYou know your distance (e.g., 10km) and your goal time (e.g., 50 mins). Find out exactly what pace you need to hold (5:00/km) to hit that target.
- 2Calculate TimeYou know your comfortable pace (e.g., 5:30/km) and the race distance. See exactly when you'll cross the finish line.
- 3Calculate DistanceYou have 45 minutes to run at a 5:00/km pace. Find out exactly how far you will go (9km).
💡 Pro Training Tip: Negative Splits
Most world records are set using "negative splits"—running the second half of the race faster than the first. Use the Splits Table feature above to visualize your pacing strategy. Don't start too fast!
Popular Race Distances & Benchmarks (2026 Standards)
| Race | Distance | Beginner Time | Elite Time |
|---|---|---|---|
| 5K | 3.1 miles | 30-40 mins | < 14 mins |
| 10K | 6.2 miles | 60-80 mins | < 28 mins |
| Half Marathon | 13.1 miles | 2:15-2:45 | < 1:00:00 |
| Marathon | 26.2 miles | 4:30-5:30 | < 2:05:00 |
Why Track Workouts?
Tracking your pace isn't just about speed; it's about efficiency. Developing a consistent internal clock helps you avoid "bonking" (running out of glycogen) in long races. Combine this data with our Heart Rate Calculator to master Zone 2 training, ensuring you're building aerobic capacity without overtraining.