Calculate pace, time, and distance for running, walking, and cycling. Plan training sessions, analyze performance, and convert between different pace formats with detailed breakdowns.
Pace is a measure of speed expressed as time per unit distance, commonly used in running, walking, and cycling. Unlike speed (distance per time), pace tells you how long it takes to cover a specific distance, making it more intuitive for endurance activities and training planning.
Understanding the relationship between pace, time, and distance is essential for effective training, race planning, and performance analysis. This calculator helps you work with these three interconnected variables to optimize your fitness goals.
Example: 30 minutes ÷ 5 miles = 6:00 per mile
Example: 8:00 per mile × 10 miles = 80 minutes
Example: 45 minutes ÷ 9:00 per mile = 5 miles
| Activity | Beginner Pace | Intermediate Pace | Advanced Pace | Elite Pace |
|---|---|---|---|---|
| Running | 10:00-12:00/mile | 8:00-10:00/mile | 6:30-8:00/mile | 5:00-6:30/mile |
| Walking | 18:00-20:00/mile | 15:00-18:00/mile | 12:00-15:00/mile | 10:00-12:00/mile |
| Cycling | 12-15 mph | 15-18 mph | 18-22 mph | 22+ mph |
| Distance | Beginner Time | Good Time | Excellent Time | World Record |
|---|---|---|---|---|
| 5K (3.1 miles) | 30-35 minutes | 25-30 minutes | 18-25 minutes | 12:35 (men) |
| 10K (6.2 miles) | 60-70 minutes | 50-60 minutes | 35-50 minutes | 26:11 (men) |
| Half Marathon | 2:30-3:00 hours | 2:00-2:30 hours | 1:30-2:00 hours | 57:31 (men) |
| Marathon | 5:00-6:00 hours | 4:00-5:00 hours | 3:00-4:00 hours | 2:01:09 (men) |
| Pace per Mile | Pace per Km | Speed (mph) | Speed (km/h) |
|---|---|---|---|
| 6:00 | 3:44 | 10.0 | 16.1 |
| 7:00 | 4:21 | 8.6 | 13.8 |
| 8:00 | 4:58 | 7.5 | 12.1 |
| 9:00 | 5:35 | 6.7 | 10.8 |
| 10:00 | 6:13 | 6.0 | 9.7 |
Race Prediction: Use recent race times to predict performance at other distances. A 5K time can help estimate 10K and half-marathon paces.
Training Zones: Base training paces on recent race performance or time trials. Different workout types require different pace zones for optimal adaptation.
Progression Planning: Gradually increase distance while maintaining pace, or maintain distance while improving pace to avoid injury and ensure progress.
Environmental Factors: Adjust pace expectations for weather (heat, cold, wind), terrain (hills, trails), and altitude to maintain appropriate effort levels.
Running: Start conservatively, maintain steady effort, and save energy for a strong finish. Negative splits (faster second half) often lead to better overall times.
Walking: Focus on consistent rhythm and breathing. Use arm swing and posture to maintain efficiency over longer distances.
Cycling: Consider wind resistance, drafting opportunities, and terrain changes. Power output and heart rate are often more reliable than pace alone.
GPS Watches: Provide real-time pace feedback, but may be less accurate on trails or in urban areas with tall buildings.
Heart Rate Monitors: Offer effort-based training that automatically adjusts for conditions and fatigue levels.
Power Meters: Most accurate for cycling, providing consistent measurement regardless of external conditions.
Smartphone Apps: Convenient for casual tracking, though GPS accuracy may vary with phone quality and conditions.