How it works
race pace = goal time ÷ distance
Required pace is your goal finish time divided by the race distance — the kinematic definition of speed, inverted to read as minutes per unit. Everything is computed in metres and seconds and converted to your unit only at the edge, so the mile and kilometre figures never disagree by rounding. The 400 m figure is that pace scaled to one track lap, and the checkpoint table assumes an even effort: it divides the goal time across each full mile or kilometre so you can glance at your watch and know instantly whether you are on, ahead of, or behind goal pace. The final checkpoint always lands exactly on your goal time.
Sources
- Definition of pace Average speed = distance ÷ time (kinematics); pace is its inverse, expressed as time per unit distance.
- Even pacing and race outcomes Riegel, P. S. (1981). “Athletic Records and Human Endurance.” American Scientist 69(3), 285–290 — steady effort is the efficient default for distance racing.
- Track lap standard World Athletics — a standard outdoor track lap is 400 m.
FAQ
How do I calculate race pace?
Divide your goal time by the race distance. For a 1:45:00 half marathon (13.1 miles) that is 105 minutes ÷ 13.1 ≈ 8:01 per mile. This calculator does it for miles and kilometres at once and adds a checkpoint table.
What is the checkpoint table for?
It shows the target time on your watch at each mile or kilometre if you run an even effort. Glance at it during the race: if your actual split matches, you are on pace; if it is ahead, you went out too fast. It is the simplest way to stay on goal.
Should I run even splits or negative splits?
Even effort is the reliable default and what this checkpoint table assumes. Slightly negative splits — a marginally faster second half — often produce the best results because they guard against starting too fast. Use the negative split calculator to plan that variation.
How do I convert pace between miles and kilometres?
One mile is 1.609344 km. Multiply a per-mile pace by 0.6214 to get per-kilometre, or divide by 0.6214 to go the other way. The calculator shows both, so you can train in whichever unit your watch uses.
Which distances is this calculator for?
Any distance you can type — an 8K, a 10-miler, a 30K long run, a 50K ultra or a one-off training rep. It is the catch-all tool for distances that do not have a dedicated page: enter the distance and goal time and you get the required pace plus a mile or kilometre checkpoint table built to finish exactly on your target.
Is goal pace the same as my training pace?
No. Goal race pace is the speed for race day; your everyday training runs should mostly be easier than that. To find easy, threshold and interval paces from your fitness, use a training pace calculator once it is available, or the VDOT calculator.
Pace figures are mathematical and exact for the distance and time you enter. The checkpoint table is an even-effort plan, not a prediction of what you can run. General information for training, not medical or coaching advice.