Pace Calculator
A versatile calculator to help you plan and analyze your running, walking, or biking activities. Use this running pace calculator to determine your mile pace, use it as a marathon pace calculator for your long runs, or as a general race pace calculator to predict your finish time.
Calculate Your Pace
Pace per Mile
00:08:02
Multi-Function
Calculate your pace, predict a finish time, or analyze splits for any segment of your activity.
Instant Calculations
Get immediate feedback on your pace and time as you enter your distance and duration.
Flexible Inputs
Enter time and distance in various units. The calculator handles the conversions for you.
Works Anywhere
This is a browser-based tool, meaning no software to install. It works on any modern device.
Privacy Guaranteed
All your activity data is processed on your device and is never sent to a server.
Completely Free
A powerful training tool available for free, without any registrations or hidden fees.
The Pace Calculator and Its Utilities
This tool is a comprehensive assistant for your training, offering three main utilities for analyzing your performance in activities like running, walking, and biking. Whether you need a simple mile pace calculator or a more advanced marathon pace calculator, these tools provide the necessary data for effective training.
- Standard Pace Calculator: The primary utility is to estimate the **pace** for an activity based on total distance and time. It can also solve for time or distance if the pace is known. For convenience, placeholder zeros are not required when entering time (e.g., 5 minutes 3 seconds can be entered as 5:3). This is your go-to running pace calculator for everyday runs.
- Finish Time Calculator: This predictive utility estimates your **finish time** for a race. By entering a recent time and distance (like a split during a race) and your target race distance, the calculator projects your final time based on your current pace. It acts as a great race pace calculator before an event.
- Splits (Multipoint) Calculator: This specialized utility is for analyzing your performance across different **segments or laps**. By recording your time at intermittent points and determining the distance between them, you can calculate how fast you traveled through each segment. This is useful for running the same route repeatedly to identify areas for improvement.
Heart Rate Metrics in Training
Measuring Heart Rate
Heart rate is measured in beats per minute (bpm) and can be tracked with devices like heart rate monitors or manually by checking your pulse at the wrist or neck. Key metrics include:
- Resting Heart Rate (RHR): A typical adult RHR is 60-100 bpm, though some argue the normal range is 50-90 bpm. A lower RHR generally indicates more efficient heart function and improved fitness.
- Maximum Heart Rate (MHR): This is most accurately measured with a cardiac stress test but is often estimated with the formula: **MHR = 220 - Age**. While widely used, this formula has limitations and may not be accurate for everyone, as MHR varies significantly between individuals.
Heart Rate Zones for Training
Using your MHR, you can define training zones. The ideal range for burning fat is often considered **60-70% of MHR**. Specific training types correspond to different zones, with aerobic training typically around 70-80% MHR and anaerobic training at 80-90% MHR.
Aerobic vs. Anaerobic Exercise
Aerobic Training (Endurance)
Aerobic exercise involves light-to-moderate activity sustained over a long period, where your muscles have sufficient oxygen to produce energy. For endurance events, the goal is to determine and improve your **aerobic threshold pace**—the fastest pace you can maintain while staying in this efficient, fat-burning zone. This pace is usually maintainable for a few hours.
Anaerobic Training (Intensity)
Anaerobic exercise involves short, intense bursts of activity where your muscles lack sufficient oxygen and must break down sugar for energy. This produces excess **lactate**, causing a burning sensation. While not ideal for marathons, anaerobic training is key for improving overall fitness, speed, and raising your lactate threshold.
Understanding Training Thresholds
The goal of **threshold training** is to postpone the point at which lactate starts to build up in the bloodstream, allowing you to sustain a higher intensity for longer before fatigue sets in. This involves training at specific paces that correspond to your aerobic and anaerobic thresholds.
Threshold training aims to postpone the point at which lactate builds up, allowing you to run farther and faster before fatigue sets in. While lab testing is most accurate, you can estimate your anaerobic threshold heart rate with a 30-minute time trial, and your aerobic threshold by subtracting 30 bpm from that value. This Pace Calculator is essential for measuring the exact pace you achieve during these threshold tests.
Training Through Pace and Heart Rate
Pace and heart rate are fundamental to effective athletic training. **Pace** is the rate of your activity, while **heart rate** is how many times your heart contracts per minute. These two metrics have a **positive correlation**: a higher pace corresponds to a higher heart rate. By using this pace calculator alongside a heart rate monitor, you can improve performance, avoid over-training, and track your fitness progress over time.