About the Running Split
Running pace and distance calculators convert between pace (time per mile or km), speed (miles or km per hour), and race finish time. They're useful for race planning, training zone setting, and comparing performances across distances.
Key conversions
- Pace (min/mile) = 60 ÷ speed (mph)
- Speed (km/h) = 60 ÷ pace (min/km)
- For race time: time = distance × pace (in the same distance unit)
Training zones from pace
Most runners train across 5 zones defined as a percentage of max heart rate or equivalent pace. Zone 2 (conversational pace, ~65–75% HRmax) should represent 70–80% of weekly training volume for most aerobic development. Race pace typically falls in Zone 4–5 for distances up to 10K, and Zone 3–4 for the marathon.
Pacing strategy
Even pacing or slight negative splits (running the second half of a race slightly faster than the first) produces better performance than positive splits for most distances. Going out too fast in the first mile is the single most common race execution mistake.
Helpful products for this plan
Training accessories that match pacing, fueling, and recovery planning.