Free calculator
Pace, time and distance for your run.
Calculate pace, race time and splits per kilometer. Also estimate times at other distances using the Riegel formula.
Calculator
Find your pace.
Enter two of the three values to calculate the missing one.
Fill in two fields and click Calculate to get the third.
Fill in two of the three fields. The third will be calculated for you.
Race prediction
Project a time by distance.
If you ran a distance in a given time, how long would you take to run 10 km, 21 km or 42 km? The Riegel formula (1977) estimates times at longer distances based on your current pace.
Understand the results
Pace is also strategy.
How to calculate pace
Pace (min/km) = total time in seconds divided by the distance in kilometers, converted back to minutes and seconds. Example: 30 minutes (1800 s) over 5 km = 1800/5 = 360 s/km = 6:00 /km.
Why the long run is at a slow pace
The long run is done at a comfortable pace, usually in Zone 2 (light aerobic), to develop the aerobic base without excessive stress. Running slowly mainly activates slow-twitch muscle fibers and fat metabolism, adaptations that increase endurance without raising cortisol or the risk of injury too much.
The 10% rule
Do not increase your weekly running volume by more than 10% from one week to the next. Faster progressions overload tendons, ligaments and bones before they adapt, increasing the risk of stress injuries. The rule is a general guideline: experienced runners with a solid base can progress a little faster, but beginners should be even more conservative.
Frequently asked questions
About pace and running
Entenda o ritmo
Definição e cálculo do pace.
What is pace in running?
Pace is the time taken per kilometer, expressed in minutes and seconds (e.g.: 5:30/km). The lower the pace, the faster you run.
How do I calculate pace?
Divide the total time (in seconds) by the distance in kilometers. Example: 25 minutes and 30 seconds (1530 s) over 5 km = 1530/5 = 306 s/km = 5:06 /km.
Aplicação no treino
Iniciantes e previsão de desempenho.
What pace for a beginner?
For beginners, paces between 6:30 and 8:00 /km are normal and healthy. The goal of base training is to build volume, not speed.
What is the Riegel formula?
Peter Riegel published an empirical performance prediction formula in American Scientist in 1977: T2 = T1 x (D2/D1)^1.06. It works well for distances between 1.5 km and 100 km in trained runners.
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