Pace Calculator – Running and Cycling Pace
Calculate pace, time, or distance for running and cycling
Table of Contents
How to Use
- Select what you want to calculate (pace, time, or distance)
- Enter the distance and choose your unit (km, miles, or meters)
- Enter the time (hours, minutes, seconds) or pace as needed
- Click calculate to see your results with speed conversions
What is Pace?
Pace is the time it takes to cover a specific distance, typically expressed as minutes per kilometer (min/km) or minutes per mile (min/mi). It's the inverse of speed and is commonly used by runners and cyclists to measure performance and plan workouts.
Unlike speed (distance per unit time), pace tells you how long it takes to complete each unit of distance, making it easier to plan race times and training intervals.
Common Running Paces
| Pace Type | Pace (min/km) | Pace (min/mi) | Speed (km/h) |
|---|---|---|---|
| Recovery/Easy | 6:30 - 7:30 | 10:30 - 12:00 | 8.0 - 9.2 |
| Conversational | 5:30 - 6:30 | 8:50 - 10:30 | 9.2 - 10.9 |
| Marathon Pace | 4:30 - 5:30 | 7:15 - 8:50 | 10.9 - 13.3 |
| Tempo Run | 4:00 - 4:30 | 6:25 - 7:15 | 13.3 - 15.0 |
| Interval/Speed | 3:00 - 4:00 | 4:50 - 6:25 | 15.0 - 20.0 |
How to Use Pace in Training
Understanding pace helps you:
- Set realistic race goals based on your current fitness
- Plan training runs at appropriate intensities
- Avoid starting races too fast and burning out
- Track improvement over time by comparing paces
- Calculate split times for different race distances
- Design interval workouts with specific pace targets
Pace vs. Speed
While pace and speed represent the same relationship between distance and time, they're expressed differently:
- Pace: Time per distance (e.g., 5:00 min/km) - Common in running
- Speed: Distance per time (e.g., 12 km/h) - Common in cycling
- A pace of 5:00 min/km = 12 km/h = 7.46 mph
- Slower pace = higher number (e.g., 6:00 is slower than 5:00)
- Slower speed = lower number (e.g., 10 km/h is slower than 12 km/h)
Frequently Asked Questions
- What's a good running pace for beginners?
- For beginners, a comfortable conversational pace of 6:30-7:30 min/km (10:30-12:00 min/mi) is ideal for building endurance. The key is to run at a pace where you can maintain a conversation without gasping for air.
- How do I convert pace to speed?
- To convert pace to speed: divide 60 by your pace in minutes. For example, a 5:00 min/km pace equals 60 ÷ 5 = 12 km/h. To convert to mph, multiply km/h by 0.621.
- Should I use pace or speed for cycling?
- Cyclists typically use speed (km/h or mph) rather than pace because cycling speeds are much higher than running speeds, making speed easier to comprehend and track.
- How much does pace vary with terrain?
- Pace can vary significantly with terrain. Uphills slow pace by 15-30%, while downhills can improve it by 10-20%. Trail running is typically 30-60 seconds slower per km than road running at the same effort level.