{
  "slug": "running-pace",
  "title": "Running Pace Calculator",
  "heading": "Running Pace Calculator",
  "category": "fitness-health",
  "url": "https://www.revenuelab.fyi/toolbox/running-pace",
  "summary": "Pace per mile and km, plus finish times for common races.",
  "description": "Pace is the currency of distance running. Knowing your per-mile pace lets you project a 5K, 10K, half, and full marathon from a single training run.",
  "formula": "Pace = Total minutes ÷ distance; race projections use Riegel's endurance exponent (1.06).",
  "dateModified": "2026-09-30",
  "run_url": "https://www.revenuelab.fyi/api/public/calc?tool=running-pace",
  "inputs": [
    {
      "id": "distance",
      "label": "Distance",
      "kind": "number",
      "hint": null,
      "default": 6.2,
      "unit": "miles",
      "min": 0.1,
      "max": null
    },
    {
      "id": "hours",
      "label": "Hours",
      "kind": "number",
      "hint": null,
      "default": 0,
      "unit": null,
      "min": 0,
      "max": 24
    },
    {
      "id": "minutes",
      "label": "Minutes",
      "kind": "number",
      "hint": null,
      "default": 52,
      "unit": null,
      "min": 0,
      "max": 59
    },
    {
      "id": "seconds",
      "label": "Seconds",
      "kind": "number",
      "hint": null,
      "default": 30,
      "unit": null,
      "min": 0,
      "max": 59
    }
  ],
  "outputs": [
    {
      "id": "pace",
      "label": "Pace per mile",
      "format": "raw",
      "hint": null,
      "primary": true
    },
    {
      "id": "paceKm",
      "label": "Pace per kilometer",
      "format": "raw",
      "hint": null,
      "primary": false
    },
    {
      "id": "speed",
      "label": "Average speed (mph)",
      "format": "decimal",
      "hint": null,
      "primary": false
    },
    {
      "id": "p5k",
      "label": "Projected 5K",
      "format": "raw",
      "hint": null,
      "primary": false
    },
    {
      "id": "pHalf",
      "label": "Projected half marathon",
      "format": "raw",
      "hint": null,
      "primary": false
    },
    {
      "id": "pMarathon",
      "label": "Projected marathon",
      "format": "raw",
      "hint": null,
      "primary": false
    }
  ],
  "worked_example": {
    "inputs": [
      "Distance: 6.2 miles",
      "Hours: 0",
      "Minutes: 52",
      "Seconds: 30"
    ],
    "outputs": [
      "Pace per mile: 8:28 / mile",
      "Pace per kilometer: 5:16 / km",
      "Average speed (mph): 7.09",
      "Projected 5K: 0:25:14",
      "Projected half marathon: 1:56:06",
      "Projected marathon: 4:02:05"
    ]
  },
  "how_to": {
    "title": "How to use this",
    "steps": [
      "Enter distance (miles).",
      "Enter hours.",
      "Enter minutes.",
      "Enter seconds.",
      "Read your pace per mile on the right — it updates as you type.",
      "Hit Share to keep the scenario or send it to someone."
    ]
  },
  "scenarios": [
    {
      "name": "Conservative",
      "description": "Lower-end numbers — what if things land soft?",
      "values": {
        "distance": 3.7199999999999998,
        "hours": 0,
        "minutes": 31,
        "seconds": 18
      }
    },
    {
      "name": "Typical",
      "description": "Defaults — the most common real-world setup.",
      "values": {
        "distance": 6.2,
        "hours": 0,
        "minutes": 52,
        "seconds": 30
      }
    },
    {
      "name": "Ambitious",
      "description": "Higher-end numbers — what if things really pop?",
      "values": {
        "distance": 9.920000000000002,
        "hours": 0,
        "minutes": 59,
        "seconds": 48
      }
    }
  ],
  "limitations": [
    "Population formulas describe averages; individual bodies vary, especially at the extremes of height, age, or muscle mass.",
    "Results do not account for medical conditions, medication, or pregnancy.",
    "Use this as a directional reference, not a diagnosis — talk to a clinician before acting on it."
  ],
  "faq": [
    {
      "q": "How does the running pace calculator work?",
      "a": "Pace is the currency of distance running. Knowing your per-mile pace lets you project a 5K, 10K, half, and full marathon from a single training run. The underlying maths is: Pace = Total minutes ÷ distance; race projections use Riegel's endurance exponent (1.06)."
    },
    {
      "q": "What do I need to enter?",
      "a": "4 values: distance, hours, minutes, and seconds. Each field starts with a sensible default, so you can change one number at a time and watch the result move."
    },
    {
      "q": "What does the pace per mile result mean?",
      "a": "It is returned as a plain value and updates live as you edit the inputs, so you can compare two or three versions of a scenario in a few seconds."
    },
    {
      "q": "Is this calculator free, and do I need an account?",
      "a": "Yes, it's free, and no account is required. Nothing you type is stored on our servers — the maths runs entirely in your browser."
    },
    {
      "q": "How accurate is the result?",
      "a": "It applies the standard formula exactly, so the arithmetic is precise. Population formulas describe averages; individual bodies vary, especially at the extremes of height, age, or muscle mass."
    },
    {
      "q": "Who is this tool for?",
      "a": "It's built for anyone tracking a health or training target and wanting the standard formula applied correctly, without a signup or an app."
    }
  ],
  "related": [
    "https://www.revenuelab.fyi/toolbox/calories-burned-running",
    "https://www.revenuelab.fyi/toolbox/steps-to-miles",
    "https://www.revenuelab.fyi/toolbox/calorie-deficit"
  ],
  "license": "CC-BY-4.0",
  "citation": "RevenueLab — Running Pace Calculator (https://www.revenuelab.fyi/toolbox/running-pace)"
}