Running Pace Calculator for Training, Race & Performance

Running Pace Calculator helps runners convert time and distance into pace, speed and race insight. It delivers split strategy, training zones, VO2 score, terrain adjustment and predictions for 5K to marathon with fast, clear results. Built for accuracy, clarity, and real world running decisions. Now

Event Distance

Time Result

Display Unit KM MI

Age / Gender (VO2)

PR PACE

AVERAGE PACE

—

SPD: —

MODERATE

01 Pace Verdict

▼

Pace Deviation

—

Variance vs Optimal Flat.

Diff—

Terrain—

Time Loss/km

—

Inefficiency penalty.

Total—

Impact—

Equiv. Flat Pace

—

GAP (Grade Adjusted Pace).

Metric—

EffortMatch

02 Training Zones

▼

Zone Boundaries

—

Pace range for Easy/Z2.

Min—

Max—

Session Duration Cap

—

Max time at this intensity.

Safe—

Push—

Recovery Cost

—

Required easy distance after.

Km—

TypeZ1/Z2

03 Race Risk (Riegel)

▼

Fade Risk Index

—

Endurance drop-off prob.

Score—

Risk—

Marathon Viability

—

Training readiness check.

Flag—

Est—

Optimal Target

—

Best aligned race distance.

Dist—

Pace—

04 Physiology

▼

VO2 Score

—

Relative aerobic capacity.

Index—

O2 Cost—

Economy Index

—

Velocity per O2 unit.

Score—

Rating—

Heat Sensitivity

—

Pace loss per +5°C.

Loss—

Ref@25°C

05 Split Strategy

▼

First 2km Governor

—

Max safe opening pace.

Cap—

RiskBurnout

Correction Window

—

Optimal adjustment zone.

Start—

End—

End-Kick Reserve

—

Available sprint buffer.

Speed—

DistLast 1k

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