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Pace Calculator

Calculate your running pace, race time predictions, and training splits for optimal performance

Calculate Your Running Pace

Pace Calculation Form

Choose what you want to calculate

Your Pace Results

Training Recommendations

About Running Pace

Running pace is a key metric for tracking performance and planning training strategies. Understanding your pace helps you set realistic goals and optimize your training.

Pace Types

  • Easy Pace: Comfortable conversational pace for base building
  • Tempo Pace: "Comfortably hard" pace for threshold training
  • Interval Pace: Fast pace for high-intensity interval training
  • Race Pace: Goal pace for your target race distance

Training Zones

  • Zone 1 (Recovery): Very easy, 65-75% of max heart rate
  • Zone 2 (Endurance): Easy, 75-80% of max heart rate
  • Zone 3 (Tempo): Moderate, 80-85% of max heart rate
  • Zone 4 (Threshold): Hard, 85-90% of max heart rate
  • Zone 5 (VO2 Max): Very hard, 90-100% of max heart rate

Race Prediction Formulas

  • Riegel Formula: Predicts race times based on recent performance
  • Age Grading: Compares performance to age-group standards
  • VDOT Calculator: Estimates aerobic capacity from race times

Pace Improvement Tips

  • Consistent training with varied intensities
  • Proper recovery and rest days
  • Strength training for running economy
  • Nutrition and hydration optimization
  • Regular pace testing and adjustment