Running Pace Calculator
Solve for pace, time, or distance — enter any two, get the third instantly.
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⚡ 5 Free Tools · No Sign-Up, Ever
Running calculators built for real training
Pace, race predictions, heart-rate zones, splits, and marathon pacing — accurate, fast, and free. Built by a running coach who uses this math with real athletes every week.
Try it — 5K pace check
Full pace & time & distance calculator
Real math, live. Type a finish time.
:
8:03/mi
The Toolkit
Five calculators. Every one free.
Pick a tool below, or use the Calculators menu any time.
Race Time Predictor
Use a recent race to predict your finish time at any other distance (Riegel formula).
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Heart Rate Zone Calculator
Find your five training zones from max heart rate or the Karvonen method.
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Running Split Calculator
Plan even, negative, or positive splits for any goal time and distance.
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Marathon Pace Chart
See your mile-by-mile splits for any marathon goal time, at a glance.
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Cadence Calculator
Find your steps-per-minute target and how to build up to it safely.
VO2 Max Estimator
Estimate VO2 max from a recent race result and track it over time.
Training Zone Planner
Turn your zones into a weekly pace & effort plan across every run type.
The Math
Real formulas, not guesses
Every result on this site traces back to a published, peer-referenced formula — never a made-up rule of thumb.
Riegel formula
T2 = T1 × (D2 / D1)^1.06
Powers the Race Time Predictor — projects a finish time at any distance from one real result.
Karvonen method
Target HR = (HRmax − HRrest) × %intensity + HRrest
Powers the Heart Rate Zone Calculator's reserve-based zones, using your actual resting heart rate.
Ready for more than a calculator?
Train smarter. Run faster. Stay accountable.
These tools give you the numbers. A coach helps you actually use them — a personalized plan, weekly check-ins, and someone in your corner on race day. That's what CM Performance Coaching does.
Questions
Frequently asked
Are these calculators really free?
Yes — every calculator on RunPaceData is free, with no account, email, or payment required. The site is supported by its connection to CM Performance Coaching, not by ads or subscriptions.
How accurate is the Race Time Predictor?
It uses the Riegel formula, a widely used exponential model that predicts finish time at one distance from a real result at another. It's a strong estimate for well-trained runners but doesn't account for course, weather, or how specifically you trained for the target distance.
Which calculator should I start with?
If you just want a pace, start with the Pace Calculator. If you're picking a goal for an upcoming race, try the Race Time Predictor. Training for heart-rate-based runs, use the Zone Calculator; planning a race-day strategy, use the Split Calculator or Marathon Pace Chart.
Do I need a coach to use these tools?
Not at all — they're built to be useful on their own. But if you want help turning the numbers into a training plan that fits your life, that's exactly what CM Performance Coaching is for.