Enter any two of finish time, distance and pace and the pace calculator gives you the third, with splits for every kilometre and mile. Add your age and a recent race to see how good the time is for you and how big a step it would be from where you are now.
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What to do with this number
- Plan your race: use the marathon pace chart, half marathon pace chart, 10K pace chart or 5K pace chart to print splits for every finish time.
- Not sure what time to aim for? The race predictor turns a recent result into a realistic goal.
- Work out your training paces from the same race with the VDOT calculator.
- Let your watch hold the pace for you: see Garmin PacePro and the best running watch.
- Check how your time compares at your age with the age grade calculator.
- Chasing a faster 5K? Start with the 5k training plan.
Quick answers
How do I work out my running pace?
Divide your time by the distance. A 25:00 5K is 1,500 seconds over 5 kilometres, which is 5:00 per kilometre or 8:03 per mile. The calculator does this for any two of time, distance and pace.
How hard is my goal time?
Add your age, sex and a recent race. The calculator turns both times into age grades and compares them, so a goal that needs 67% when your recent race scored 61% is a clear step up, about 1.5 times as hard. Each extra 1% gets harder the nearer you are to 100%, so going from 79% to 80% takes more than going from 65% to 66%. Age grade puts every distance on one scale, so a recent 5K can judge a marathon goal.
What is a good running pace?
It depends on your age and sex more than on any single number. A good pace for you is one that grades at 70% or more on the age grade calculator. For a 40 year old woman that is about 4:11 per kilometre over 5K.
What is the average running pace?
RunRepeat’s median across 35 million race results is 6:55 per kilometre for 5K, 6:13 per kilometre for 10K and 6:19 per kilometre for the marathon. Source: RunRepeat.
How do I convert minutes per mile to minutes per kilometre?
Divide the mile pace by 1.609. For example, 8:00 per mile is 4:58 per kilometre. Multiply by 1.609 to go the other way.
How do I use a pace chart?
Find your goal finish time in the first column and read across for the pace and the split at each marker. The marathon pace chart and half marathon pace chart print cleanly, or you can save a screenshot.
Should I run even splits?
Even or slightly negative splits are the safest plan for most runners over 10K and beyond, because a fast start spends energy you cannot buy back later. The first kilometre should feel too easy.
Does the pace calculator allow for hills and heat?
Yes, if you want it to. Open the course and conditions panel to enter climb, surface, altitude and weather, and the tool shows what your pace is worth on a flat course in neutral weather.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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