Pace and Speed Calculator for Running

Conversion Table

I have designed and made available this conversion table between speeds, paces, and times over distances to easily visualize the results at a glance. Pace allows a runner to monitor their performance, generally per mile, enabling them to see their average speed over a few minutes. By default, this is what smartwatches, like those from Garmin or Coros, typically display.

Problem

It is indeed very difficult for a runner to rely on instantaneous speed. Feedback based on pace per mile or over a segment of the run is much more relevant.

Solution

This tool provides a visualization table of paces for 1 mile, 5 miles, 10 miles, half marathon, and marathon, making it possible to estimate the time needed to cover a given distance.

Validating Split Times

For example, completing a marathon in 4 hours must be conducted at a pace between 9 minutes 6 seconds and 9 minutes 15 seconds per mile. If a runner's goal is to hit this time, they can evaluate themselves over intermediate distances—1 mile, 5 miles, or 10 miles—to assess the difficulty. They can also validate their split times:

• 28 minutes and 20 seconds at the 5th kilometer;
• 56 minutes and 40 seconds at the 10th kilometer;
• 1 hour 59 minutes and 33 seconds at the half marathon, which is halfway through the course.

Tracking Performance

It can also be very insightful to track progress while maintaining the same pace. For instance, maintaining a jog at a pace of 9 minutes 39 seconds per mile with a lower heart rate than six months ago would demonstrate progression as a runner.

Representing a World Record Effort

Another useful example: what does a 5,000-meter world record in 12 minutes 35 seconds represent? Using the table, you can see that the pace is 4 minutes and 1 second per mile, highlighting the athlete's extraordinary performance. An amateur runner would not be able to maintain such a speed for even 1 mile.

Calibrating Training

Comparing paces with actual times is incredibly useful when calibrating training: at what speed should you run intervals? At what speed should you do your long runs? The goal is to target your planned pace during training. For example, for a target pace of 6 minutes 26 seconds per mile, short interval training at 5 minutes 38 seconds per mile and long intervals at 7 minutes 13 seconds per mile will allow the athlete to get closer to their objective.

Additional Features

Buttons are available to add other track and field distances, such as 100m, 200m, 400m, 800m, or 1,500m. It's also possible to add a custom distance via the form.

Advice

If you're a running beginner, I can only recommend Campus Coach: https://www.campus.coach/, which offers training programs tailored to your level to avoid injuries. The site even has a free section that allows you to test the application.