Running Pace Calculator

How pace prediction works

This calculator uses a simplified version of the Riegel formula: T2 = T1 × (D2/D1)^1.06. The 1.06 exponent reflects the fact that maintaining a given pace gets harder as distance increases — you slow down slightly with each doubling of distance. Most age-group runners follow this curve closely for distances from 1 mile to marathon.

Realistic pace ranges

• Recreational runner: 10 to 12 minutes per mile (5K in 32-40 min)
• Fit recreational: 8 to 10 min/mile (5K in 25-32 min)
• Competitive amateur: 6:30 to 8 min/mile (5K in 20-25 min)
• Elite age-group: 5:30 to 6:30 min/mile (5K in 17-20 min)
• Olympic level: Under 4:30 min/mile sustained

Marathon pacing tips

• Even split is hardest, negative split is best: Aim for first half 1-2 minutes slower than goal pace, second half 1-2 minutes faster.
• Hit halfway at exactly half goal time: If your target is 4:00 marathon, hit 13.1 miles at 2:00:00 (not faster).
• Last 10K is the test: Most marathoners slow 5-10% in the final 10K. Train your long runs to finish faster than start.

Pair this calculator with our running shoe reviews and GPS watch comparisons.