Plates & Pace

52 tools

Running Calculators

Pace, race predictions, splits, fitness and effort. Every tool works in kilometers or miles and shows the math it used.

Running Pace Calculator Pace, finish time or distance from the other two. 10 km in 50:00 = 5:00 /km Running Race Time Predictor Predicted times for other distances from one race. 10K 50:00 → half 1:50:19 Running Race Split Calculator Even or negative splits with elapsed times for each marker. Marathon 4:00:00 → 5:41 /km Running Pace Band Generator A printable wristband with your elapsed times. Marathon 4:00:00, every km Running Boston Qualifier Calculator Your BQ standard and your margin against recent cut-offs. Men 42, 3:00:00 → 5:00 under Running VO2 Max Calculator Fitness estimate from a race, plus equivalent race times. 5K in 25:00 → 38.3 Running Heart Rate Zone Calculator Five training zones from age or your own max. Age 35 → max 184 bpm Running Treadmill Pace Calculator Belt speed to pace, and what an incline is worth. 10 km/h = 6:00 /km Running Running Calories Calculator Energy used on a run, total and above resting. 70 kg, 10 km in 1:00:00 = 774 kcal Running Pace Converter mph, km/h, minutes per mile and minutes per km, converted both ways. 6 mph = 10:00 /mi = 6:13 /km Running Treadmill Calorie Calculator Calories for a treadmill walk or run, with incline. 155 lb, 12-3-30 = 305 kcal Running VDOT Calculator VDOT from a race, with equivalent times and training paces. 10K in 50:00 → VDOT 40.0 Running Zone 2 Heart Rate Calculator Zone 2 by percent of max and by heart rate reserve, side by side. Age 40 → 108-126 bpm Running Max Heart Rate Calculator Five max heart rate formulas side by side, with target heart rates. Age 40 → 171 to 185 bpm Running Age Grade Calculator Age-graded percentage and time for road races, on the 2025 tables. Male 50, 5K 25:00 → 58.42%

Pace charts

Every finish time for the four classic road distances, each with a calculator for your own goal.

Running 5K Pace Chart Every 5K finish time with pace per km and mile. 25:00 → 5:00 /km, 8:02 /mi Running 10K Pace Chart Every 10K finish time with pace per km and mile. 50:00 → 5:00 /km, 8:02 /mi Running Half Marathon Pace Chart Every half marathon finish time with pace per km and mile. 2:00:00 → 5:41 /km, 9:09 /mi Running Marathon Pace Chart Every marathon finish time with pace per km and mile. 4:00:00 → 5:41 /km, 9:09 /mi

Goal paces

Splits, training paces and pacing plans for the most popular race goals.

5K

10K

Half marathon

Marathon

Training plans

Free week-by-week plans. Each has a calculator that sets your paces and puts dates on the weeks.

Running Beginner 5K Training Plan Three run-walk sessions a week for 10 weeks, building to a 30 minute run. 8 × 1 min → 30 min run Running Beginner Half Marathon Training Plan Three run-walk days a week for a first half marathon, with a lighter week every fourth. 12 weeks · long run 10 mi Running 12 Week Half Marathon Training Plan Every session for 12 weeks, paced from your goal or a recent race. 2:00:00 → 9:09 /mi, 4 runs Running Beginner Marathon Training Plan Four run-walk days a week for a first marathon, with a lighter week every fourth. 20 weeks · long run 20 mi Running 16 Week Marathon Training Plan Every session for 16 weeks, paced from your goal or a recent race. 4:00:00 → 9:09 /mi, 5 runs

Race qualifying times

Time qualifier standards for the New York City and Chicago marathons by age group, each with a calculator for your own time.

Running NYC Marathon Qualifying Times Time qualifier standards by age for the New York City Marathon, with your margin. Men 40-44 → 2:58:00 Running Chicago Marathon Qualifying Times Time qualifier standards by age for the Chicago Marathon, with your margin. Men 40-44 → 3:00:00

Average and good times

Published average finish times for the 5K, 10K, half marathon, marathon and mile, each with its source and who was counted, and a calculator to place your own time.

Running Average 5K Time Published 5K averages with their sources, and where your time sits among them. US median: men 29:43, women 36:15 Running Average 10K Time Published 10K averages with their sources, and where your time sits among them. US median: men 57:40, women 1:07:15 Running Average Half Marathon Time Published half marathon averages with their sources, and where your time sits among them. US median: men 2:04:00, women 2:22:21 Running Average Marathon Time Published marathon averages with their sources, and where your time sits among them. US 2024: 4:34 · men 4:24, women 4:51 Running Average Mile Time What has been measured for the mile, by age and sex, and where your time sits. Garmin runs: men 9:21, women 10:11 /mi

Walking

Steps to miles, walking time and walking calories, from your own step length, speed and weight.

Walking Steps to Miles Calculator Steps to miles and km, from your step length or your height. 10,000 steps = 4.32 mi Walking Walking Calorie Calculator Calories for a walk from your weight, speed, time or distance, and incline. 155 lb, 3 mph, 30 min = 122 kcal Walking Walking Time Calculator Time to walk a mile, a 5K or any distance, or the pace for a time. 1 mile at 3 mph = 20:00

Which running calculator do you need?

Kilometers or miles

Every running tool works in either unit. Pick one once and the other tools open in the same unit next time, because the choice is saved in your own browser. Switching units converts the numbers already typed in, using 1 mile = 1.609344 km.

How far to trust a prediction

Race predictions and fitness estimates come from equations fitted to real performances, and they work best between similar distances run in similar conditions. The biggest gap is the marathon: predictions from short races are often too fast for recreational runners, so treat them as a best case. Each tool explains its own limits and links to the research behind it.