Running pace, time and distance calculator

Name: Running pace calculator
Author: Richard Injante

Your pace per kilometre or mile, the time or distance you are missing, splits and predicted 5K, 10K, half and marathon times.

Content reviewed by Richard Injante Published by SolucionesAhora.com Updated on 2026-10-08 How we verify

Calculator inputs

Enter your figures, or press “See example” to watch it work.
If your case is unusual, open “Advanced options”.
Read the result and, below it, what it means and how it was worked out.

What do you want to work out?

Pick the piece you are missing. “My pace” needs the distance and the time. “My time” needs the distance and the pace you plan to run. “My distance” needs the time you will run and the pace.

Standard race (optional)

If you run an official distance, pick it here and there is no need to type it. “Other distance” uses the one you enter below.

Distance (optional)

The distance covered, in kilometres or miles depending on the unit chosen. It is ignored if you pick a standard race.

In the unit you choose below

Time (optional)

Type it as minutes:seconds (52:30 is 52 minutes 30 seconds) or as hours:minutes:seconds (1:45:00). A bare number is taken as minutes.

min:sec or h:min:sec

Pace (optional)

Minutes and seconds you take to cover one kilometre (or one mile, depending on the unit chosen): 5:15 is 5 minutes 15 seconds.

min:sec per chosen unit

Advanced options

Unit (optional)

Kilometres or miles, for both the distance and the pace you type.

See the result

Results

Pace (min/km)5:15

Total time (h:min:s)0:52:30

Pace (min/mile)8:27

Average speed (km/h)11.43

Average speed (mph)7.10

Distance (km)10

Distance (miles)6.21

VDOT index (Daniels)37.8

Predicted race times (Riegel formula)
Race	Predicted time	Pace (min/km)	Pace (min/mile)
5K	0:25:11	5:02	8:06
10K	0:52:30	5:15	8:27
Half marathon	1:55:50	5:29	8:50
Marathon	4:01:31	5:43	9:13

Splits at an even pace
Mark	Elapsed time
1 km	0:05:15
2 km	0:10:30
3 km	0:15:45
4 km	0:21:00
5 km	0:26:15
6 km	0:31:30
7 km	0:36:45
8 km	0:42:00
9 km	0:47:15
10 km	0:52:30

See the working step by step

Pace = 5:15 min/km · speed = 11.43 km/h

In short

What it calculates: Your pace per kilometre or mile, the time or distance you are missing, splits and predicted 5K, 10K, half and marathon times.
Formula used: Pace = time ÷ distance Speed = distance ÷ time
Example: Example 1. 10 km in 52:30.

Running pace calculator

Runners count in pace: minutes and seconds per mile or kilometre. This calculator works out whichever piece you are missing: your pace if you know distance and time, your finish time if you fix the pace you want to run, or the distance you will cover in a given time.

It also gives you pace per mile and kilometre, average speed, even-pace splits (so you know what to hit at each marker), a prediction of your 5K, 10K, half marathon and marathon times using the Riegel formula, and your VDOT index. Everything runs in your browser.

How it works

Pace is time divided by distance; speed is its inverse. With any two of the three (distance, time, pace) you can get the third.

The prediction uses the Riegel formula: your time over another distance is your time multiplied by the distance ratio raised to the power 1.06. That 1.06 captures the fact that nobody holds the same pace as the distance grows. VDOT, from Daniels and Gilbert, turns a result into a “fitness level” that can be compared across distances.

Formula

Pace = time ÷ distance Speed = distance ÷ time
Pace per mile = pace per km × 1.609344
Riegel: T₂ = T₁ · (D₂ / D₁)^1.06
VDOT: v = distance (m) / time (min)
VO₂ = −4.60 + 0.182258·v + 0.000104·v²
%VO₂max = 0.8 + 0.1894393·e^(−0.012778·t) + 0.2989558·e^(−0.1932605·t)
VDOT = VO₂ / %VO₂max

Worked example

Example 1. 10 km in 52:30.
Pace is 5:15 per km (8:27 per mile) and average speed 11.43 km/h. VDOT is 37.8. With Riegel, that result is worth about 25:11 for 5K, 1:55:50 for the half marathon and 4:01:31 for the marathon (a straight-line projection would say 3:41:32, far too optimistic).

Example 2. A marathon in 3:30:00.
Average pace is 4:59 per km (8:01 per mile), at 12.06 km/h, and VDOT is 44.6. The splits say you should reach the 10 km mark in 49:46 and the half marathon in 1:45:00 if you hold the pace.

Example 3. Fix the pace and work out the time.
You want 10 km at 5:00 per km: you will finish in 50:00 (12 km/h).

Example 4. Work out the distance.
In 1 hour at 5:30 per km you cover 10.91 km.

Explanation

Pace, speed and time

Pace (minutes and seconds per kilometre or mile) is the natural way to plan a race: you look at each marker. Speed in km/h is the same thing the other way round. The three quantities (distance, time and pace) are linked: given two, you get the third.

How to type the time

Type minutes:seconds (52:30) or hours:minutes:seconds (1:45:00). A bare number is taken as minutes. Seconds run from 00 to 59.

Race prediction with Riegel

The Riegel formula estimates your time over another distance from a real result. It works reasonably between nearby distances (10K to half marathon, say) and is less reliable when the gap is large, especially towards the marathon, which needs specific training. Use a recent all-out race.

The VDOT index

Daniels’ VDOT is a number that sums up your level from one result. It lets you compare performances at different distances and set training paces using Daniels’ own tables. It is computed for results between 4 minutes and 4 hours.

Splits

The splits show elapsed time at each kilometre (or mile) if you run an even pace. In practice many runners start a little slower and speed up at the end (negative split) or hold the pace to the finish.

Common mistakes

Typing 52:30 thinking hours and minutes: here it is minutes and seconds.
Starting too fast: 5% too quick over the first miles is paid for later.
Predicting a marathon from a 5K without endurance training.
Comparing treadmill pace with outdoor pace, or a flat course with a hilly one.
Mixing per-kilometre and per-mile paces: choose the unit before typing them.

Limits of this calculator

The Riegel formula uses the average exponent 1.06; yours may differ depending on your profile (more sprinter or more endurance runner).
It does not correct for altitude, heat, wind, elevation or terrain.
VDOT is computed between 4 minutes and 4 hours and for distances of at least 1.5 km.
It does not include Daniels’ training pace tables.
It accepts distances up to 1,000 km.

Notice

Predictions are estimates. Plan a marathon or half with a coach and respect your progression.

Frequently asked questions

How do I enter the time?

As minutes:seconds (52:30 is 52 minutes 30 seconds) or as hours:minutes:seconds (1:45:00). A bare number is taken as minutes.

What is pace?

The time it takes you to cover one kilometre (or one mile). It is written in minutes and seconds: 5:15 is 5 minutes 15 seconds.

How do I convert min/km to km/h?

Divide 60 by the pace in minutes. At 5:00 per km (5 min) you go 60 / 5 = 12 km/h. The calculator does it for you.

Is the race prediction reliable?

Reasonably, between nearby distances and from a recent all-out result. Towards the marathon it tends to be optimistic if you have not done the endurance training.

What is VDOT?

A Daniels index that turns a result into a fitness level, comparable across distances. A higher VDOT means better performance.

Why does my predicted half marathon come out so much faster than my marathon pace suggests?

Because the formulas assume you are equally trained for both distances. If your marathon was weak for your fitness, the prediction for shorter distances will look surprisingly quick.

Does it work for cycling or swimming?

Pace and speed, yes. The Riegel formula and VDOT are designed for running.

Is my data sent to a server?

No. The calculation runs in your browser.

Sources and references

The formula behind this calculator is not ours. These are the sources it comes from, in APA 7 format, in case you want to go to the original or cite them in your own work.

Riegel, P. S. (1981). Athletic records and human endurance. American Scientist, 69(3), 285–290. The race-time prediction formula T₂ = T₁ · (D₂ / D₁)^1.06.
Daniels, J. (2014). Daniels’ running formula (3.ª ed.). Human Kinetics. The VDOT index and the Daniels and Gilbert (1979) equations behind it.

Need to calculate something else?

These tools are often used alongside this calculator.