Pace Calculator

Calculate pace, time, and distance for running, walking, and biking activities. Features multipoint pace calculator, pace converter, and finish time estimator with world record comparisons.

Pace Calculator

Format: hh:mm:ss (e.g., 00:50:25)

Or pick an event:

Enter your pace, time, or distance to calculate running metrics.

Pace Training and Strategy Guide

Understanding pace is fundamental to effective training, whether you're running, cycling, or swimming. Proper pacing helps you optimize performance, prevent burnout, and achieve your fitness goals safely and efficiently.

Training Zone Principles

Easy/Base Pace

70-80% of max heart rate. Builds aerobic base, promotes recovery. Should feel conversational and sustainable for long periods.

Tempo Pace

85-90% max heart rate. Comfortably hard effort. Improves lactate threshold and race pace endurance.

Interval Pace

95-100% max heart rate. Hard, sustainable for 3-8 minutes. Improves VO2 max and speed endurance.

Recovery Pace

60-70% max heart rate. Very easy effort for active recovery between hard sessions.

Pacing Strategies

  • Negative Split: Run the second half faster than the first. Conservative start with strong finish.
  • Even Split: Maintain consistent pace throughout. Most efficient for longer distances.
  • Progressive Run: Gradually increase pace every mile/km. Good for tempo and threshold training.
  • Interval Training: Alternate between fast and recovery paces. Builds speed and anaerobic capacity.

Race Day Pacing

Start conservatively, especially in longer races. It's easier to speed up than to recover from going out too fast. Use the first 10-20% of the race to settle into your target pace, then maintain effort based on feel and conditions.

Pro Tip: Train at a variety of paces to become comfortable with different effort levels. Use both time-based and feel-based training to develop good pacing instincts.

Running Metrics and Performance Analysis

Running metrics provide valuable insights into your performance and help track progress over time. Understanding key metrics like pace, cadence, heart rate, and power can transform your training from guesswork into precise, data-driven improvement.

Essential Running Metrics

Pace

Time per distance unit (min/mile or min/km). Primary metric for training intensity and race prediction.

Heart Rate

Beats per minute. Objective measure of effort level, useful for training zones and recovery monitoring.

Cadence

Steps per minute. Optimal range is 170-190 SPM. Higher cadence often means better efficiency.

Stride Length

Distance per step. Calculated as speed รท cadence. Longer strides at same cadence = faster pace.

Advanced Metrics

  • VO2 Max: Maximum oxygen uptake. Indicator of aerobic fitness and endurance capacity.
  • Running Power: Watts generated while running. Accounts for terrain, wind, and efficiency.
  • Ground Contact Time: Time foot spends on ground per step. Shorter contact often indicates better efficiency.
  • Vertical Oscillation: Up-and-down movement while running. Lower values typically mean better efficiency.
  • Training Load: Quantifies training stress combining duration, intensity, and frequency.

Using Metrics Effectively

Focus on trends rather than single data points. Use metrics to guide training decisions, identify when to push harder or rest, and track long-term progress. Remember that metrics are tools to support your running, not replace listening to your body.

Avoid Data Overload: Don't get overwhelmed by too many metrics. Start with pace and heart rate, then gradually add others as you become more experienced with data-driven training.

Frequently Asked Questions