Running Pace Calculator - Work Out Which Running Training Pace is Right for You

Below I have got a running pace calculator for you. It will help you determine the right speed during your training.

Because in your training, the pace at which you run is of utmost importance to what you are trying to achieve.

Each type of running, each pace, will deliver its' own benefits to your body and to your running ability.

Therefore, your training should have a healthy mix of all types of running:
 

Aerobic running

Easy, at conversational pace. This should be the cornerstone of your training.

Tempo Running

Running just below your lactic acid threshold. I do tempo runs pretty much once a week, although it depends at times which cycle of training I am in.

Intervals

Faster runs to maximize your oxygen uptake. I only do interval running at select times of training (closer to races) and a maximum of once a week. The risk of injury increases when you do faster running workouts.

Fast repetitions

Short very fast runs for form and running economy. These can be done as part of some of your easy pace / aerobic running sessions. The important thing with fast reps is that you want to make sure to recover completely after a rep.

So, do a rep, then follow with 5-10 minutes of easy running to recover fully. Or whatever is appropriate for you. This is not about pushing VO2max, like when you are doing intervals. This is about form and running economy.

I have included links to pages that describe these types of running training in more detail at the bottom of this page.

Running Pace Calculator Below you are asked to enter the details of a recent race. Based on that performance the calculator then calculates the best suitable running training paces for you.
What was the length of your recent race?		KilometresMiles Use dots. No commas.
How long did it take you?		: : (hh:mm:ss)
Press the button, don't click Enter
Easy Pace		/ mile	/ km
Tempo Pace		/ mile	/ km
Interval Pace		/ km	/ 400 m
Fast Reps		/ 200 m	/ 400 m

By the way, an important point I want to make when you want to use this calculator... So important that I'll put it in bold.....

It is important that you enter a recent performance in this pace calculator.
Not a goal performance.

The risk with putting in a goal performance is that your training pace is going to be too fast for what you can handle right now.

That's the sure way towards running injuries!

So, use a recent performance. Then compare this with the training paces you use. Usually you'll find that there is a good alignment between your race times and your training times.

Sometimes you can find some opportunity to push yourself a bit harder.

We can all get a bit complacent sometimes. You may find that your race performance points to a 5:30 min/km easy pace whereas you are running mostly 6:00 min/km. Then start experimenting in the next few runs with a pace that is faster than the 6:00 min/km. The big test then is: does it still feel easy?

How Do I Use This Running Training Pace Calculator

I use it in three ways.

The first way is pretty much as above. After a race I enter the details in the calculator and find out my running training paces according to the calculator. I then compare that with actual training paces and see if I need to make some adjustments.




The second way is to work out what type of race performance I am currently capable of. With a bit of trial and error you can find out what 10k race time points to a 5:30 min/k easy pace (for example) or a 4:20 min/k tempo pace.

E.g. Let's say we'll be racing a 10k soon and currently our tempo pace is 4:30 min / km. Now, what kind of 10k would we be able to run.

Let's enter a 45 minute 10k. Outcome is 4:36 min / km.

Let's enter a 43 minute 10k. Outcome is 4:25 min / km.

Now, let's enter 44 minutes and the outcome is 4:30 min / km.

So, given the current tempo pace we'd expect to be able to run about 44 minutes in a 10k. That is helpful and it is a good goal to shoot for.


The third way is to understand how far removed my current level is from my goal level. Suppose I'd want to run a sub-3 marathon next year. Then, I could enter 2:59 for the marathon in the calculator and get out the following paces:

Easy pace: 4:49 min / km

Tempo pace: 4:00 min / km

Interval pace: 3:41 min / km

Fast reps pace: 1:20 min / 400m

Now, if my current easy pace is 6:30 min/km and my tempo pace is 5:20 min/km I can immediately see I am way off my goal. It can provide a good reality check on what type of goal is reasonable for me.


I hope you use this calculator to its full ability.

It's one of the most useful running calculators, without a doubt.

It is useful, but just be careful with entering goal race performances and then modelling your training based on that goal race.

It will push you too much and so often leads to injury.

So...  handle with care!!!

Oh, by the way, also make sure you check out the Race Conversion Calculator which will help you work out your expected race performance in one race, based on the results of another race.

The running pace calculator and the race conversion calculator are probably my two favorite running calculators!

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