RunFast
Pace calculator
Work out a pace, a finish time or a distance, or turn a recent race into the five training paces RunFast plans with.
Pace, time or distance
Training paces from a race
- Easy
- per kilometre
- Marathon
- per kilometre
- Threshold
- per kilometre
- Interval
- per kilometre
- Repetition
- per kilometre
From your in (VDOT ).
Equivalent race times
- 5K
- 10K
- Half marathon
- Marathon
What the same fitness predicts over the other distances, once you have trained for them.
Pace chart
| Pace per kilometre | Pace per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 3:00 | 4:50 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:15 | 5:14 | 16:15 | 32:30 | 1:08:34 | 2:17:08 |
| 3:30 | 5:38 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:45 | 6:02 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:15 | 6:50 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:45 | 7:39 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:15 | 8:27 | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:45 | 9:15 | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:15 | 10:04 | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:45 | 10:52 | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:15 | 11:40 | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:30 | 12:04 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
How it works
Pace is time divided by distance, so any two of the three give you the third. A mile is 1.609344 km.
Training paces come from VDOT, Jack Daniels' measure of running fitness. Daniels and Gilbert's equations give the oxygen cost of running at a speed, and the share of your maximum you can hold for as long as a race lasts; your VDOT is what your race time implies.1, 2 Each training pace is the speed that costs a set share of it, and an equivalent time is the time over another distance that implies the same VDOT.2
These are the equations the RunFast app plans with, rounded as the app rounds them. The page gives training paces for a VDOT from 15 up to 85, the range the app works in. An equivalent time assumes you have trained for that distance.2
In RunFast
RunFast builds a whole training plan around these paces. Give it a recent race and it works out your VDOT with the same equations, then sets a target pace range for every session, week by week up to race day.
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners. Tempe, Arizona; 1979.
- Daniels J. Daniels' Running Formula. 3rd edition. Champaign, Illinois: Human Kinetics; 2014.