Created by Wei Bin Loo
Reviewed by
Anna Szczepanek, PhD and Adena Benn
Based on research by
Heesch MW, Slivka DR. Running performance, pace strategy, and thermoregulation differ between a treadmill and indoor track.; The Journal of Strength and Conditioning Research; February 2015
Last updated:
Jan 18, 2024
- What is running pace?
- How to calculate the running pace?
- What's a good running pace?
- FAQ
We have prepared this cool running pace calculator to help you measure how fast you can run. This incredible running pace calculator can also help you to understand your average speed when completing a run, such as a marathon.
After reading this article, you will understand what a running pace is, how to calculate it, and how to increase your running pace. This cool running pace calculator will also demonstrate some examples to help you understand the concept.
What is running pace?
Running pace is defined as the time you need to complete a particular running distance, which indirectly tells you how fast you are running. For example, if you need 10 minutes to complete a 1 km run, your running pace will be 10 minutes per km.
It is beneficial to understand metrics, especially if you are preparing for a race, such as completing a marathon. Understanding your running pace will allow you to know how long it will take you to complete the run. Furthermore, when it comes to long-distance running, it is important for you to maintain a constant running pace throughout the run as well.
How to calculate the running pace?
To understand the running pace calculation, let's take Candy, who is trying to complete a marathon, as an example:
- Event: Marathon
- Distance: 42,195 m
- Time spent: 5 hours
You can calculate running pace in three steps:
Determine the distance of the run
The first step of this calculation is to determine the total
distancethat you will run. In this example, Candy is going to run a marathon, which has a distance of42,195 m.Calculate the time spent to complete the run
The next step is to determine the amount of
timeyou spent on completing the run. You can use our time duration calculator and race time improvement calculator to help with that.Calculate the running pace
The last step is to calculate the
running paceusing the following formula:running pace = time spent / distance run.Hence, Candy's
running paceis7 minutes and 6 seconds per kilometer.Our cool running pace calculator also helps you to estimate your race time and the adjusted running pace. You can choose the race that you wish to take and compare it to other runners. We have also provided you with a table for a more precise comparison at different levels.
If you have your speed already calculated but need it in another unit of measurement, you can use our speed conversion calculator. This tool enables you to convert between 5 different units of speed.
What's a good running pace?
Now, let's talk about what a good running pace is. A good running pace is subjective and depends on individual fitness levels and goals. As a general guideline, a moderate pace for a recreational runner is around 10-12 minutes per mile.
That's why our cool running pace calculator also shows you the running pace of different levels, including world record, world-class, elite, fast amateur, average, and beginner.
FAQ
How long does it take to prepare for a marathon?
To complete a marathon, you need to run 26 miles 385 yards, which is 42.195 km. It usually takes about 6 months of constant training to complete this impressive feat.
Can the running pace be negative?
No, the running pace can never be negative. This is because the distance you run and the time you spend running cannot be negative.
How do I calculate my running pace?
You can calculate your running pace in three steps:
- Determine the distance of your run.
- Calculate the time spent to complete the run.
- Apply the running pace formula:
running pace = time spent / distance run.
What is my running pace if I finish a marathon in 3 hours?
Your running pace is 0.25595 seconds per meter. The world record for a marathon is 2 hours 1 minute and 9 seconds, and Eliud Kipchoge of Kenya holds it.
How to increase running pace?
One of the most common questions among runners is how to increase their running pace. To increase the running pace, gradually increase training intensity and volume, incorporate interval training, and prioritize proper nutrition and rest.
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