Running Pace Calculator
Calculate running pace, time, or distance. Convert between min/km and min/mile. Get easy, tempo, and threshold pace zones. Free, instant runner's tool.
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Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Understanding Running Pace Zones
The 80/20 principle (Seiler, 2010) is one of the most replicated findings in endurance science: elite runners and cyclists perform approximately 80% of training at easy, conversational intensity (below the first lactate threshold) and only 20% at harder intensities. For recreational runners, this translates to most runs being comfortable, with only one or two harder sessions per week. Running too hard too often is the primary cause of running injury and burnout.
Training Pace Zones
| Zone | Description | Effort |
|---|---|---|
| Easy / recovery | Can hold a conversation easily | 2–3/10 |
| Aerobic | Comfortable but rhythmic breathing | 4–5/10 |
| Tempo | Comfortably hard — a few words only | 6–7/10 |
| Threshold / intervals | Hard — can't speak | 8–9/10 |
FAQs
How to calculate pace?
Pace = time ÷ distance. 30 min for 5 km = 6:00/km. Multiply by 1.60934 to convert to min/mile.
Good beginner pace?
Conversational pace — you can speak in full sentences. Typically 6:30–8:00 min/km for beginners. 80% of runs should be at easy effort.