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

The running pace calculator on this page will help you work out the right speeds to target in your running training.

The pace at which you run is central to what you are trying to achieve. Get it right and your training delivers real results. Get it wrong and you either undertrain or — more commonly — push too hard and pick up a niggle.

Each type of running — each pace — delivers its own benefits to your body and your running ability.

By the way, are you after a calculator that tells you what time to expect in your next race, based on a recent race performance? Then check out the race conversion calculator instead.

So, let's quickly cover off the types of running paces that matter for your training:

Aerobic running

Easy, at conversational pace. This should be the cornerstone of your training. Check out the Base Running page for more information.

Tempo Running

Tempo running is a step up from easy running — running just below your lactic acid threshold. I do tempo runs pretty much once a week, although it depends on which cycle of training I am in.

Intervals

Intervals are faster still — hard efforts designed to push your oxygen uptake. I only do interval running at select points in my training and a maximum of once a week. The risk of injury climbs sharply when you add faster running workouts, so be sensible with them.

Fast repetitions

Short, very fast runs focused on form and running economy. You can work these into some of your easy pace sessions. The key with fast reps is full recovery between efforts — do a rep, then follow with 5–10 minutes of easy running before the next one.

This is not about pushing your oxygen uptake (VO2max), the way intervals are. This is about form and running economy — similar in spirit to strides.

Right, with that out of the way, let's get to the calculator itself.

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, there is one important point I want to make before you use this calculator. So important that I'll put it in bold and large print.....

Enter a recent performance in this pace calculator. Not a goal performance.

Enter a goal performance and your training paces will be too fast for what you can handle right now.

That's the sure way towards running injuries!

Use a recent performance. Train at the paces the calculator gives you. Get fitter and stronger. Then race, improve your time, and come back to update your training paces.

At the same time, don't let this calculator become a rigid constraint on your training. As you progress through a training cycle and get faster, some of your training paces will naturally improve a little.

Use this running pace calculator as a sensible guide. Most of the time you'll find good alignment between your race times and your current training paces.

Sometimes you'll spot an opportunity to push yourself a bit harder. I remember a time when I had pretty much locked in a certain pace as my tempo pace — and then got a lot faster. I kept on doing tempo workouts at that same old pace without questioning it. It was only after using this calculator that I realised my tempo pace was about 20 seconds / km (32 seconds / mile) slower than where it should have been.

Yes, we can all get a bit complacent sometimes. With that knowledge from the calculator I was able to experiment over the next few runs — and worked out I could genuinely handle that faster pace.

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 into the calculator and check my running training paces against what I am actually doing. I then compare and see if I need to make any adjustments.




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

Let's say you'll be racing a 10k soon and your current tempo pace is 4:30 min/km. What kind of 10k should you be able to run?

Enter a 45 minute 10k. Outcome is 4:36 min/km.

Enter a 43 minute 10k. Outcome is 4:25 min/km.

Enter 44 minutes and the outcome is 4:30 min/km.

So, given that current tempo pace, you'd expect to run around 44 minutes for a 10k. That is helpful — and it gives you a solid, realistic goal to aim for.


The third way is to understand how far removed your current level is from your goal level. Suppose you want to run a sub-3 marathon next year. Enter 2:59 for the marathon and the calculator gives you 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 your current easy pace is 6:30 min/km and your tempo pace is 5:20 min/km, you can see immediately that you are a long way off that goal. It is a good reality check — and a sensible way to judge whether a goal is realistic right now.


I hope you get real use out of this calculator.

It is one of the most useful running calculators out there — without a doubt.

Just be careful about entering goal race performances and then building your training around them.

It will push you too hard. And that, more often than not, leads to injury.

So... handle with care!!!

If you'd like your training paces turned into a complete plan, PlanMyRace sets paces from a recent race result and builds a personalised week-by-week plan for any distance from 1500m to the marathon.

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