Running Pace Calculator
Calculate your pace, finish time, or distance. Enter any two and we'll solve for the third.
How it works
Enter any two of pace, time, and distance, and we calculate the third. Use the distance presets for common race distances, or enter a custom distance for training runs.
Pace is shown in both miles and kilometers. Speed is shown in both mph and kph. All calculations are exact, with no rounding until the final display.
Common marathon pace targets
Sub-3:00 (6:51/mi): Elite amateur territory. Requires high carb intake (90-120g/hr) because the effort intensity is near threshold for 2+ hours. Every gel matters.
Boston Qualifier (~3:05-3:35 depending on age): The most common goal for competitive recreational runners. Pace ranges from 7:04/mi to 8:13/mi. Fueling is critical—this effort is long enough that glycogen depletion is a real risk.
Sub-4:00 (9:09/mi):A popular first-marathon goal. At this pace, you're running for nearly 4 hours, which means more total gels but a more forgiving per-hour target (60-80g carbs/hr).
The negative split strategy
Running the second half of a race faster than the first is the most reliable way to hit your goal time. Start 5-10 seconds per mile slower than goal pace, then accelerate after the halfway point. This strategy works because glycogen is preserved early, core temperature stays lower, and you pass people in the final miles instead of getting passed.
Negative splitting also affects fueling: you need to front-load your gels in the first half when your stomach is most cooperative. By miles 18-20, gel tolerance drops for most runners. Take your last gel by mile 20 and rely on the carbs already in your system for the finish.
Got a recent race result? Use the Race Time Predictor to forecast your finish time at any distance using the Riegel formula.
Your pace determines how many gels you need on race day. A faster finish time means fewer hours of fueling, but higher carb-per-hour targets. See the full breakdown: How Many Gels Do You Need for a Marathon?
Frequently Asked Questions
What pace do I need to run a sub-3 hour marathon?
A sub-3:00 marathon requires an average pace of 6:51 per mile (4:15 per km). This is elite amateur territory and demands high carb intake (90-120g/hr) because the effort intensity is near lactate threshold for over 2 hours.
What is a good marathon pace for a beginner?
A common first marathon goal is sub-4:00, which requires a pace of about 9:09 per mile (5:41 per km). At this pace you are running for nearly 4 hours, so fueling becomes critical—aim for 60-80g of carbs per hour using gels or drink mix.
What pace do I need to qualify for the Boston Marathon?
Boston qualifying times vary by age and gender. For men 18-34 the standard is 3:00:00 (6:51/mi). For women 18-34 it is 3:30:00 (8:01/mi). Most age groups range from about 3:05 to 4:55, with pace requirements from 7:04/mi to 11:13/mi. Check the BAA website for your specific age group.
What is negative splitting in running?
Negative splitting means running the second half of a race faster than the first. Start 5-10 seconds per mile slower than goal pace, then accelerate after halfway. This preserves glycogen early, keeps core temperature lower, and is the most reliable strategy for hitting your goal time. It also affects fueling: front-load gels in the first half when your stomach is most cooperative.