How do I calculate running pace?

Divide your total time by the distance. 45 minutes over 10 km is 4:30 per kilometre.

How fast should I run 400 metres?

It depends on your level and the session. As a reference, 400 m in 90 seconds equals 3:45 /km, and 400 m in 70 seconds equals 2:55 /km.

How do I calculate my 800 m splits?

Divide the target time into 200 m sections. For 2:15, each 200 m is 33.75, so the splits are 33.75, 1:07.50, 1:41.25 and 2:15.00.

What's the difference between pace and speed?

Pace is time per distance (min/km), speed is distance per time (km/h). One is the inverse of the other.

How many laps is 1500 m?

3.75 laps of a standard 400 m outdoor track.

How many laps is a mile on a track?

A mile is 1609.34 m, that is just over 4 laps (4.02).

Free Running & Track Calculators

Free tools for runners and track athletes. Calculate pace, race times, track splits, lap times and training paces.

General running & track calculator

Calculate your pace, speed, race time and track splits.

Distance

Time

hminsechundredths

Pace

minsec

Track modeLaps, 400 m and 200 m averages

How does the pace calculator work?

Enter any two values out of distance, time and pace. The calculator solves the third one and shows your speed plus automatic splits for the distance you selected.

How is running pace calculated?

Pace is time divided by distance. For a pace per kilometre, divide your total time in seconds by the distance in kilometres. 20:00 over 5 km equals 1200 / 5 = 240 seconds, that is 4:00 /km.

Pace vs speed

Pace tells you how long it takes to cover a unit of distance (min/km or min/mile). Speed tells you how much distance you cover per hour (km/h or mph). They are two views of the same effort: 3:00 /km is exactly 20 km/h.

Using pace on the track

On the track, pace is usually expressed as a split time. A 400 m in 70 seconds is 2:55 /km. An 800 m in 2:15 means 200 m laps at 33.75. Working with splits instead of average pace is how track athletes control every rep.

Track splits

Splits show whether you ran evenly or faded. Fast first laps followed by a slow finish usually means the target pace was too ambitious. Reviewing splits after every session is the fastest way to improve pacing.

Frequently asked questions

How do I calculate running pace?: Divide your total time by the distance. 45 minutes over 10 km is 4:30 per kilometre.
How fast should I run 400 metres?: It depends on your level and the session. As a reference, 400 m in 90 seconds equals 3:45 /km, and 400 m in 70 seconds equals 2:55 /km.
How do I calculate my 800 m splits?: Divide the target time into 200 m sections. For 2:15, each 200 m is 33.75, so the splits are 33.75, 1:07.50, 1:41.25 and 2:15.00.
What's the difference between pace and speed?: Pace is time per distance (min/km), speed is distance per time (km/h). One is the inverse of the other.
How many laps is 1500 m?: 3.75 laps of a standard 400 m outdoor track.
How many laps is a mile on a track?: A mile is 1609.34 m, that is just over 4 laps (4.02).