Training Pace Calculator — Race Pace & Training Zones
Enter a race distance (5K, 10K, half marathon, marathon, or custom) and a target finish time to get your pace per km and per mile, speed, cumulative split times, and suggested easy, tempo, and interval training paces — all in one place.
Race / training distance
h
min
sec
5:00 /km • 8:03 /mi
- 1
Total time in minutes
0 × 60 + 50 + 0 ÷ 60 = 50 - 2
Pace per km
50 min ÷ 10 km = 5Decimal minutes — e.g. 5.25 min/km = 5:15 per kilometre.
How does this calculator work?
Pace (min/km) = finish time (min) ÷ distance (km). A 50-minute 10K gives 5:00/km, 8:03/mi, 12 km/h. Easy training runs should be ~6:00/km; tempo runs ~5:15–5:30/km; intervals ~4:30/km. All training zones are scaled from your goal race pace and shown alongside split times.
Formula
How this is calculated
Pace is the primary unit runners use to plan, train, and race. It is simply the time taken to cover one unit of distance — one kilometre or one mile. This calculator divides the total target time (in decimal minutes) by the distance in kilometres to give the per-kilometre pace. The per-mile pace is obtained by multiplying by 1.60934 (km per mile), and speed in km/h by inverting the pace (60 ÷ pace in min/km).
The training zones are derived from the target race pace using widely used percentage-based guidelines (McMillan, Jack Daniels, British Athletics). Easy and recovery runs should be run 15–25% slower than race pace — this builds aerobic base with minimal fatigue. Tempo (threshold) runs at 5–10% slower than race pace improve lactate threshold. Interval and repetition sessions at 5–15% faster than race pace build VO₂max and running economy. These percentages are approximations; individual physiology, terrain, heat, and altitude all affect ideal training paces.
The split-time bar shows cumulative elapsed time at equal distance intervals assuming a perfectly even pace — a useful baseline for race-day pacing strategy and for comparing actual GPS splits against the target.
Frequently asked questions
Divide 60 by your pace in min/km to get km/h. For example, 5:00/km = 60 ÷ 5 = 12 km/h. To convert km/h to mph, divide by 1.60934.
Easy pace is typically 60–75% of maximum heart rate, or about 15–25% slower than your current race pace. It feels genuinely comfortable — a full conversation is possible. Most training plans recommend 70–80% of weekly mileage at easy pace to build aerobic base without accumulating fatigue.
Tempo pace sits at the lactate threshold — the fastest speed you can sustain for about 45–60 minutes. It feels "comfortably hard": you can speak in short phrases but not carry on a conversation. Running at tempo pace 1–2 times per week raises your lactate threshold and directly improves race performance at all distances above 5K.
Also known as
TG we-Calculate Editorial Team. (2026). Training Pace Calculator — Race Pace & Training Zones [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/training-pace-calculator
TG we-Calculate Editorial Team. "Training Pace Calculator — Race Pace & Training Zones." TG we-Calculate. 2026. https://we-calculate.com/calculator/training-pace-calculator.
TG we-Calculate Editorial Team, "Training Pace Calculator — Race Pace & Training Zones," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/training-pace-calculator
@misc{wecalculate_training_pace_calculator, title = {Training Pace Calculator — Race Pace & Training Zones}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/training-pace-calculator}}, year = {2026}, note = {TG we-Calculate} }
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