Optimize Your Training: Pace Calculator for Running, Walking & Cycling
Calculate running, walking, or cycling pace, time, and distance with ease. Get instant results for any activity, analyze multiple segments, and compare your performance with world records. Perfect for training planning and race preparation.
Note: Leading zeros are optional in time fields. Example: 5:30 instead of 00:05:30
Multipoint Pace Calculator
Calculate segment paces for interval training or split times
| # | Distance | Time (hh:mm:ss) | Pace |
|---|---|---|---|
| 1 |
|
- |
World Record Paces
| Category | Men's World Record Pace | Women's World Record Pace |
|---|---|---|
| 100 meters | 2:35/mile or 1:36/km | 2:49/mile or 1:45/km |
| 200 meters | 2:35/mile or 1:36/km | 2:52/mile or 1:47/km |
| 400 meters | 2:54/mile or 1:48/km | 3:12/mile or 1:59/km |
| 800 meters | 3:23/mile or 2:06/km | 3:48/mile or 2:21/km |
| 1,500 meters | 3:41/mile or 2:17/km | 4:07/mile or 2:34/km |
| 1 mile | 3:43/mile or 2:19/km | 4:13/mile or 2:37/km |
| 5K | 4:04/mile or 2:31/km | 4:34/mile or 2:50/km |
| 10K | 4:14/mile or 2:38/km | 4:45/mile or 2:57/km |
| Half Marathon (13.11 miles / 21.098 km) | 4:27/mile or 2:46/km | 4:58/mile or 3:05/km |
| Marathon (26.22 miles / 42.195 km) | 4:41/mile or 2:55/km | 5:10/mile or 3:13/km |
Training Through Pace and Heart Rate
Pace and heart rate have a positive correlation; higher pace corresponds to higher heart rate. Understanding both metrics can help improve performance and track progress.
Heart Rate Zones
- Recovery Zone (50-60%) 50-60% MHR
- Fat Burning Zone (60-70%) 60-70% MHR
- Aerobic Zone (70-80%) 70-80% MHR
- Anaerobic Zone (80-90%) 80-90% MHR
Training Types
Light to moderate intensity activity sustained over longer periods
- 70-80% of maximum heart rate
- Sustainable for longer periods
- Ideal for endurance building
- Efficient oxygen utilization
High-intensity activity in short bursts
- 80-90% of maximum heart rate
- Short, intense bursts of activity
- Builds speed and power
- Lactate threshold training
Training Tips
- Use the 220 - age formula as a general guide for maximum heart rate
- Train at 60-70% MHR for optimal fat burning
- Perform a 30-minute time trial to estimate your anaerobic threshold
- Subtract 30 beats from your anaerobic threshold to find your aerobic threshold
Frequently Asked Questions
The calculator provides precise mathematical calculations based on your inputs. It's accurate to the second for time calculations and to two decimal places for distance measurements.
For beginners, a comfortable pace is typically between 12-15 minutes per mile (7:30-9:20 per kilometer) for running, or 15-20 minutes per mile (9:20-12:25 per kilometer) for walking.
Improve your pace through consistent training, interval workouts, proper rest, and gradual increases in intensity. Use this calculator to track your progress over time.
Race pace is typically faster than training pace. Most training runs should be done at about 60-75% of your race pace to build endurance while preventing injury.