Running Pace Calculator
Turn any distance and finish time into pace per mile and km. Predict other race times with the Riegel formula and view practical training zones.
Pace from time + distance
Pace per mile
8:03/mi
7.5 mph average
Pace per km
5:00/km
12 km/h average
- Distance (miles)
- 3.11 mi
- Distance (km)
- 5 km
- Total time
- 25:00
- Seconds per mile
- 483
- Seconds per km
- 300
Race time predictor (Riegel formula)
T2 = T1 × (D2/D1)¹·⁰⁶ — a simple power-law model that works decently across common race distances.
Predicted time for target
0:52:07
Pace approx 8:23/mi / 5:13/km
Predictions are estimates. Longer distances usually slow average pace.
Training zones (pace per mile)
Zones are derived from this pace. Adjust to match your current fitness or a recent time-trial.
- Easy / Recovery
- 10:00/mi – 9:15/mi
- Long runs
- 10:30/mi – 9:30/mi
- Tempo / Steady
- 8:30/mi – 7:45/mi
- Threshold / Marathon pace
- 8:00/mi
- Interval / VO2max
- 7:30/mi – 6:45/mi
- Repetitions / Speed
- 7:00/mi – 6:00/mi