Running Pace & Splits Calculator

Calculate pace per mile and per kilometer from any distance and finish time, with 5K/10K/half/marathon split projections.

Inputs

Result

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How to use this calculator

  • Enter your distance in km, miles, or meters.
  • Enter the finish time as hours/minutes/seconds.
  • Read pace per km and per mile, plus race-distance projections.

About this calculator

Pace is just total time divided by distance, but small differences matter — a 10-second-per-km change is the difference between a 4:14 and a 4:21 marathon. The projections assume you can hold the same pace at longer distances, which gets less true as the race lengthens. For more accurate predictions for half and full marathons, use the Riegel race-time-predictor below.

Frequently asked

Why are my marathon projections too fast?+
Linear pace projection assumes you can hold the same pace, but in reality everyone slows down at longer distances. The Riegel formula (in the race-time-predictor calculator) accounts for this with an exponent of 1.06.
Should I use km or miles?+
Use whatever your race uses. Most US road races and shoes still report miles; international racing and track use km. The calculator returns both.
What is a good 5K pace?+
For competitive amateurs: under 5:00/km (8:03/mi). For mid-pack: 6:00-7:00/km (9:39-11:16/mi). For beginners: anything you finish without walking is great.
How does pace differ from speed?+
Pace = time ÷ distance (e.g. 5:00/km). Speed = distance ÷ time (e.g. 12 km/h). They are inverses — pace is more useful when planning races, speed is more useful for treadmills.
Can I use this for treadmill workouts?+
Yes — most treadmills display speed in mph or km/h. The breakdown line shows your speed in both units so you can match the treadmill setting.

Related calculators

Running Pace Converter (min/km ↔ min/mile)
Convert between minutes per kilometer and minutes per mile in either direction.
Finish Time from Pace Calculator
Predict your race finish time given a target pace and distance.
Race Time Predictor (Riegel formula)
Predict your time at any distance using Riegel's formula T₂ = T₁ × (D₂/D₁)^1.06.
VDOT Calculator (Jack Daniels)
Compute your Jack Daniels VDOT score from a recent race time. VDOT is a single-number proxy for current running fitness.
McMillan Race Time Equivalents
Predict equivalent race times for other distances based on a recent race, using the McMillan exponent (similar to the Riegel formula).
Running Speed Zones (Z1-Z5)
Compute the five training-pace zones (recovery to VO₂max) from your lactate-threshold pace.

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