🏃♂️ Pace Calculator
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Finish Time
Typical Races and World Record Paces
| Category | Men’s World Record Pace | Women’s World Record Pace |
|---|---|---|
| 100 meters | 2:35/mile or 1:36/km | 2:49/mile or 1:45/km |
| 200 meters | 2:35/mile or 1:36/km | 2:52/mile or 1:47/km |
| 400 meters | 2:54/mile or 1:48/km | 3:12/mile or 1:59/km |
| 800 meters | 3:23/mile or 2:06/km | 3:48/mile or 2:21/km |
| 1,500 meters | 3:41/mile or 2:17/km | 4:07/mile or 2:34/km |
| 1 mile | 3:43/mile or 2:19/km | 4:13/mile or 2:37/km |
| 5K | 4:04/mile or 2:31/km | 4:34/mile or 2:50/km |
| 10K | 4:14/mile or 2:38/km | 4:45/mile or 2:57/km |
| Half Marathon (13.11 mi / 21.098 km) | 4:27/mile or 2:46/km | 4:58/mile or 3:05/km |
| Marathon (26.22 mi / 42.195 km) | 4:41/mile or 2:55/km | 5:10/mile or 3:13/km |
Training with Pace and Heart Rate
Pace measures how fast you move, while heart rate measures how many times your heart beats per minute. The two are closely linked — faster paces typically mean higher heart rates. Using both can help optimize training, avoid overtraining, and track progress.
Measuring Heart Rate and Zones
Heart rate can be measured with devices such as heart rate monitors, fitness trackers, or manually by checking your pulse at the wrist or neck.
Key terms:
Resting Heart Rate (RHR): Typically 60–100 bpm for adults, though 50–90 bpm may be more accurate. Lower RHR usually means better cardiovascular efficiency. Extremely low (<50 bpm) or high (>90 bpm) values may indicate health issues.
Maximum Heart Rate (MHR): Often estimated with the formula:
MHR = 220 – ageAlthough common, this formula is only a rough guide and can vary widely between individuals.
Training zones are based on percentages of your MHR. For example, 60–70% of MHR is often recommended for fat-burning, while 70–85% supports endurance and cardiovascular fitness.
Aerobic vs. Anaerobic Exercise
Aerobic exercise (~70–80% MHR) is sustained activity where your body can supply enough oxygen to muscles. Examples: jogging, long-distance running, cycling.
Anaerobic exercise (~80–90% MHR) involves short, intense bursts where oxygen demand exceeds supply. Energy comes from stored glycogen, producing lactate, which leads to muscle fatigue. Examples: sprints, HIIT workouts.
In endurance training, maintaining an aerobic threshold pace — the fastest pace you can sustain while primarily using aerobic energy — is key for long-distance performance. Anaerobic threshold pace is where glycogen becomes the main fuel source, producing more lactate than the body can remove.
Threshold Training
Threshold training improves the point at which lactate builds up in the blood, delaying fatigue and allowing you to run faster for longer.
A common method to estimate thresholds:
Perform a 30-minute time trial at maximum effort (solo).
Record your average heart rate for the last 20 minutes. This is your Lactate Threshold Heart Rate (LTHR).
Your Aerobic Threshold Heart Rate is about 30 bpm lower than your LTHR.
For group settings, extend the test to 60 minutes for accuracy.
Related Calculators:
Ideal Weight Calculator, Body Fat CalculatorExternal Resources:
Pace Calculator on Calculator.net