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Home › Tools › Pace Calculator

Running Pace Calculator

Based on the 20-min test – a real measure of your fitness. I'll give you a race strategy km by km, tailored to your level.

Before we start

This is not a typical calculator

Standard calculators give you one pace for the whole distance. Useless.

Here you'll get a race strategy km by km, tailored to your level, experience and goal. No fluff, no exaggeration. Just like I plan races for my athletes.

Calculate my pace →
Question 1 of 7

Your 20-minute test pace?

Average pace from 20 minutes of running (after warm-up, steady, no breaks).

: / km
minutes : seconds per kilometre
💡 Don't have your test result? Do it. Warm up 10-15 min, then 20 min of steady running as hard as you can hold. Enter the average pace from those 20 hard minutes. Best done as a separate watch session. No flat terrain? Your Garmin or Strava will give you Normalized Graded Pace (NGP). Use that.

What distance are you planning?

Control questions

Check the statements that are TRUE for you.

💡 Why these questions? The 20-min test doesn't tell the whole story. You might have a great test pace but without long-distance preparation, a marathon will be a disaster. These questions verify whether you're READY for the distance you've chosen.

Your race class

Choose consciously. Each class is a different risk/reward trade-off.

Your personal best (PB) at this distance?

Only if it was within the last 14 months. If not – skip.

h : h : min : sec

Do you have a specific target time?

The time you want to achieve. If you don't have one – skip.

h : h : min : sec

Ready for your result?

Check if everything looks right:

Your result

Race strategy

Projected time
0:00
Average pace: 0:00 /km
Class B

Pace strategy

Go deeper?

My playbook PDF – why negative split works, how to distribute effort, beginner mistakes. All in one place.

See training plans →

Jump a class higher?

Individual training plan that gets you to Class B (or higher) for your next race. 8–16 week programmes.

Check plans →

Want to calculate for a different distance or different assumptions?

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