Running pace and lap time calculator
Enter a distance and a finish time to get your pace per km and per mile, the lap time on a 400 m track, and a full split table you can print or export.
Split table
| Split | Distance | Split time | Elapsed |
|---|---|---|---|
| 1 | 1 km | 5:00.0 | 05:00.0 |
| 2 | 2 km | 5:00.0 | 10:00.0 |
| 3 | 3 km | 5:00.0 | 15:00.0 |
| 4 | 4 km | 5:00.0 | 20:00.0 |
| 5 | 5 km | 5:00.0 | 25:00.0 |
The formula
Pace is time divided by distance; speed is the reverse. A 25:00 5 km is 1,500 s ÷ 5 km = 300 s per km, i.e. 5:00 per km. One mile is exactly 1.609344 km, so the same run is 8:03 per mile. A 400 m lap at that pace takes 300 × 0.4 = 120 s, or 2:00.
The split table assumes even pace. Real courses have hills, wind and turns, so treat it as a plan to check against with the split timer, then record the laps you actually ran on the stopwatch.
Common race paces
| Goal | Per km | Per mile | 400 m lap |
|---|---|---|---|
| 5K in 20:00 | 4:00 | 6:26 | 1:36.0 |
| 5K in 25:00 | 5:00 | 8:03 | 2:00.0 |
| 5K in 30:00 | 6:00 | 9:39 | 2:24.0 |
| 10K in 45:00 | 4:30 | 7:15 | 1:48.0 |
| 10K in 60:00 | 6:00 | 9:39 | 2:24.0 |
| Half in 1:45:00 | 4:59 | 8:01 | 1:59.4 |
| Half in 2:00:00 | 5:41 | 9:09 | 2:16.5 |
| Marathon in 3:30:00 | 4:59 | 8:01 | 1:59.4 |
| Marathon in 4:00:00 | 5:41 | 9:09 | 2:16.5 |
Questions people ask
How do I calculate my running pace?
Divide your finish time by the distance. For example 50:00 for 10 km is 3,000 s ÷ 10 = 300 s, a pace of 5:00 per km (8:03 per mile).
What lap time do I need on a 400 m track?
Multiply your pace per km by 0.4. At 5:00 per km a 400 m lap takes 2:00; at 4:00 per km it takes 1:36.
Is a standard track lap exactly 400 m?
In lane 1, measured 30 cm from the inside edge, yes (World Athletics rules). Outer lanes are longer per lap, which is why races in lanes use staggered starts.
How far is a marathon and a half marathon?
A marathon is 42.195 km (26.2 miles); a half marathon is 21.0975 km (13.1 miles).