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Running Pace

What's your race pace?

Enter distance and finish time. See per-mile pace, speed, and predicted times for every major race distance.

Run the numbersAll tools

9:00

per mile

5:36/km · 6.7 mph

Your run

Race predictions

5K

27:10

10K

56:39

Half

2:05:01

Marathon

4:20:38

Pace / mi

9:00

Pace / km

5:36

Freedom Coach™

9:00/mi · 5:36/km.

That's 6.7 mph (10.7 kph). Predicted race times: 5K 27:10 · 10K 56:39 · Half 2:05:01 · Full 4:20:38.

  • 80/20 rule: 80% of weekly miles at a conversational easy pace, 20% at threshold or faster.
  • Add one long run per week — 25–30% of total weekly miles builds endurance without injury.
  • Race day, run the first mile 15–20 sec slower than target — negative splits win every time.

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Save race attempts and see pace progression over training blocks.

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Frequently asked questions

How accurate are the race predictions?

The Riegel formula is accurate within ~5% for well-trained runners at similar distances. Extrapolating a 5K time to a marathon overshoots — long races need long training.

Easy pace vs threshold pace?

Easy pace is a conversational effort (Zone 2). Threshold is comfortably hard — sustainable ~1 hour. Most improvement comes from lots of easy plus a little threshold.

Should I train by pace or by heart rate?

Heart rate is the better daily gauge (temperature, sleep, and fatigue shift honest effort). Use pace to structure the target, HR to keep the effort right.

How fast can I improve pace?

Beginners: 30–60 sec/mile in 3 months. Intermediate: 10–20 sec/mile per year with consistency. Advanced: diminishing returns without focused blocks.

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