Running Pace Calculator

Choose a race and a pacing strategy to get a full split plan you can print or save as PDF.

What do these strategies mean?
  • Even pacing: the same pace from start to finish.
  • Negative split: start easier, finish faster; the second half is quicker.
  • Positive split: start faster, slow down; the second half is slower. The positive split is a risky strategy that significantly increases the risk of “hitting the wall” at the end of the race. It is only recommended for hilly courses with a downhill start, or for highly experienced runners who have perfect control over their pace management.

Intensity is how much faster or slower than your average pace you are at the very start and finish. Pace changes steadily in between.

Pacing chart

Your race plan

Target finishing time
First half
Second half

Your race splits

Cumulative split times
DistanceCumulative timeSplitPace (min/km)

Pace reference table

Pacekm/h5 km10 kmHalfMarathon50 km100 km100 miles