Pace Calculator
Use our Pace Calculator to find your running pace, time, and distance. Enter any two variables for quick results to improve your training for 5K, half marathon, or marathon.
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
