Running Pace Planner

A running pace planner calculates the required pace for each segment (split) of your race based on your target distance and finish time. You enter your total distance, goal time, and split length, and the calculator divides your run into equal segments, applying any pace progression you set to model negative, positive, or even pacing strategies.

Even pace means running each split at the same speed throughout. Negative splits means running the second half faster than the first — generally considered the most efficient racing strategy. Positive splits means starting faster and slowing down later. Use the pace progression slider to model each approach: negative values give you negative splits, positive values give positive splits, and zero gives even pace.

Divide your total finish time (in minutes) by the total distance in kilometres. For example, a 55-minute 10K gives an average pace of 5:30 per kilometre. This planner does that calculation automatically and also breaks it down split by split, especially useful when you want to run progressive or varied pacing.

For most road races, 1 km splits are standard and easy to track using GPS watches. For a marathon or ultra, you might prefer 5 km splits. For track workouts or shorter intervals, 400 m (0.4 km) splits work well. Choose a split length that matches the markers available on your course or the granularity you want in your pacing plan.

Yes. The planner supports 5K, 10K, half marathon (21.1 km), and full marathon (42.195 km) as preset distances, and you can also enter any custom distance. For marathon planning, it's common to set 1 km or 5 km splits and apply a slight negative progression (around -2% to -4%) to build in a strong finish.

The pace progression setting adjusts each split's pace relative to the average. A progression of -5% means your final splits will be approximately 5% faster than your opening splits, spread evenly across all segments. A +5% progression means you start faster and slow down. The total race time stays the same — only the split-by-split distribution changes.

The calculator uses precise mathematical formulas to distribute pace across splits based on your inputs. The accuracy of your race prediction depends on how realistic your target time is given your current fitness. For best results, base your goal time on a recent race performance or time trial rather than an arbitrary target.

Average speed (km/h) is calculated as 60 divided by your pace in minutes per kilometre. For example, a pace of 5:00 min/km equals a speed of 12.0 km/h. Speed and pace are reciprocals — knowing one lets you derive the other, and both are shown in your results for easy reference.