Calculate pace, speed, and finish times for running, walking, and cycling. Predict race times and get split breakdowns.
Enter your details and hit calculate to see your pace, speed, and splits.
Estimated finish times for standard race distances using Riegel's formula (assumes proper endurance training).
Understanding pacing strategies for training and racing.
80% of your training should be done at an "easy pace" (conversational pace), which is typically 60-90 seconds per mile slower than your 5K race pace. This builds aerobic capacity without overtraining.
A "negative split" strategy involves running the second half of a race faster than the first. By starting conservatively, you save glycogen stores and can push harder at the end, often resulting in better overall finish times.
Our race predictions use Peter Riegel's formula: $T_2 = T_1 \times (D_2 / D_1)^{1.06}$. It accurately predicts race times assuming you have completed the specific endurance training required for the longer distance.
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Pace is calculated by dividing the total time by the total distance. For example, if you run 5 kilometers in 25 minutes, your pace is 25 ÷ 5 = 5 minutes per kilometer.
Pace is the amount of time it takes to cover a specific distance (e.g., minutes per mile or kilometer). Speed is the distance covered in a specific amount of time (e.g., miles per hour or kilometers per hour). Runners typically use Pace, while cyclists often use Speed.
The predictions use established formulas (like Riegel's formula) which assume you have done the appropriate endurance training for the target distance. While highly accurate for experienced runners, beginners may find their marathon times are slightly slower than predicted by their 5K times due to the endurance factor.
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