Running Pace Calculator
Enter any two of distance, time and pace. You also get splits, equivalent race times and the training paces that match your result.
What this result predicts
Equivalent performances at a VDOT of 9.9 (Jack Daniels' running formula), assuming you've trained for the distance.
| 1 Mile | 21:53 | 21:53/mi | pace band |
| 5K | 1:11:29 | 23:00/mi | pace band |
| 10K | 2:28:00 | 23:49/mi | pace band |
| 15K | 3:45:00 | 24:08/mi | pace band |
| 10 Mile | 4:01:47 | 24:11/mi | pace band |
| Half Marathon | 5:18:16 | 24:17/mi | pace band |
| Marathon | 10:38:04 | 24:20/mi | pace band |
Your training paces
Per mile, from the same VDOT.
Easy
Most of your weekly miles. Conversational.
26:21 – 28:45
Marathon
Goal marathon effort for long-run segments.
24:20
Threshold
Comfortably hard. 20 minutes steady or cruise intervals.
22:56 – 23:16
Interval
3 to 5 minute repeats that build VO2max.
21:25 – 21:29
Repetition
Short, fast reps (200 to 400m) with full recovery.
20:12 – 20:28
Train smarter with a running coach.
A coach turns a goal time into a plan built around your schedule, your history and your race.
Questions runners ask
How do I calculate my running pace?+
Divide your finish time by the distance. A 3:30:00 marathon (26.2 miles) is 210 minutes divided by 26.2, which is about 8:01 per mile. Pick "Find pace" above, enter the distance and time, and the calculator does it for you in miles or kilometers.
How accurate are the race time predictions?+
They use Jack Daniels' VDOT formulas, which convert a race result into an aerobic fitness score and then into equivalent times at other distances. They assume you've done training specific to the longer race. Most runners who haven't done long runs will run slower than the marathon prediction from a 5K.
What are training paces?+
Easy, marathon, threshold, interval and repetition paces are the five intensities in Daniels' system. Each one trains something different, and most of your running should be at easy pace. A coach can tell you how much of each fits your week.
What's the difference between pace and speed?+
Pace is time per distance (8:00 per mile). Speed is distance per time (7.5 mph). Runners use pace; treadmills usually show speed. The calculator shows both.