Running Pace Calculator

Understanding running pace

Pace is time per unit distance — minutes per kilometre or per mile. It is the language runners use because it maps directly onto race planning.

Common pace benchmarks

How the race predictions work

Predictions use Riegel's formula: T2 = T1 × (D2/D1)^1.06. The 1.06 exponent accounts for the unavoidable slowdown as distance increases — you cannot hold 5K pace for a marathon.

Riegel is reliable for doubling or halving distance, but over-predicts marathon performance for runners without high weekly mileage. A marathon prediction from a 5K time assumes endurance you may not yet have built.

Most of your running should be slow

The common beginner error is running every session at a moderately hard pace. Aim for roughly 80% easy, 20% hard — easy meaning conversational. This builds aerobic capacity while keeping injury risk and fatigue low.

Trakon shows live pace and per-kilometre splits during runs so you can hold an easy pace deliberately instead of drifting faster.

Frequently asked questions