Running Pace Calculator: Find Your Training Speeds
This running pace calculator helps you determine your training speeds based on your performance, goals or fitness level. Knowing your pace zones allows you to structure your sessions, avoid overtraining and improve your overall performance.
Running pace calculator
Pace min/km, speed km/h and automatic split times
| Checkpoint | Cumulative time | Pace |
|---|---|---|
| Run a calculation to display your split times. | ||
| Benchmark | Value |
|---|---|
| Run a calculation to display your conversions. | |
• Pace: the average time needed to cover 1 km.
• Speed: the km/h equivalent, useful for treadmills and comparisons.
• Split times: precise benchmarks for your races and workouts.
Running Pace Calculator: Find Your Training Paces
- The running pace calculator helps you determine your training paces based on a split time, your maximum aerobic speed (MAS), or a race goal. It’s an essential tool for structuring your workouts and adjusting the intensity to match your actual fitness level.
- In just a few seconds, you’ll get your different paces: basic endurance, active endurance, threshold, specific pace, and high-intensity work. These benchmarks help you avoid running too fast during easy sessions and better focus your high-intensity workouts.
- Whether you’re training for a 10K, a half-marathon, or a marathon, setting your paces is a key step to making effective progress and minimizing the risk of fatigue or injury.
How are running paces calculated?
- Training paces can be determined using several benchmarks: your maximum aerobic speed (MAS), your heart rate, or your competition performance. Each method allows you to tailor the intensity of your workouts to your profile.
- For example, basic endurance generally corresponds to an intensity between 60% and 70% of your maximum capacity. Conversely, threshold or specific paces are closer to your competition speeds.
- The pace calculator allows you to convert these benchmarks into specific speeds (min/km) that can be used directly in training.
Why use training paces?
Using specific paces allows you to structure your training and optimize your progress. Each type of pace corresponds to a specific objective:
- Basic endurance: develop your aerobic base and recover
- Active endurance: improve your ability to sustain effort
- Threshold: delay fatigue and improve performance
- Specific pace: prepare for a target distance (10 km, half marathon, marathon)
- Intervals: work on speed and VO2 max
Running paces : FAQ
How can I determine my ideal running pace?
Your pace depends on your level and your goal. It can be estimated from a stopwatch, a VMA test or your heart rate.
What pace should I aim for in basic endurance running?
Basic endurance corresponds to a comfortable pace, generally between 60 and 70% of your maximum capacity. You should be able to talk without difficulty.
Why shouldn't you run too fast?
Running too fast, especially during easy sessions, can lead to fatigue, limit progress and increase the risk of injury.
How can I adapt my pace to my goal?
Your pace should be adjusted according to the distance you are preparing for (10 km, half marathon, marathon) and your current level.
Should we use pace or heart rate?
The two are complementary. Pace provides a concrete reference point, while heart rate allows you to adjust your effort according to how you feel that day.
To refine your benchmarks, also use our:
To learn more about your running speeds and paces and how to use them: