| Distance | Time | Pace/mi | Pace/km |
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Calculate your pace, predict race times, and find your optimal training zones.
The basic pace calculator is mathematically exact — it simply divides time by distance. Race predictions are based on well-validated physiological models and are highly accurate for runners with balanced training. However, predictions assume equivalent preparation across distances, so a runner trained only for 5Ks may not hit their predicted marathon time without building up their long-run endurance.
Use your current fitness level to set training paces. Enter a recent race result to get accurate zones. As you get fitter, re-test and update your paces. Trying to train at goal paces you haven't earned yet often leads to overtraining and injury.
There's no universal "good" pace — it depends entirely on your fitness, age, and experience. Most new runners start around 10:00-13:00 per mile. Focus on running consistently and building your endurance before worrying about speed. A good pace is one you can sustain while still enjoying the run.
A well-structured training week includes a mix of paces. Most runs should be at easy pace. Add one or two quality sessions per week: a threshold/tempo run, intervals, or race-pace work. The specific mix depends on what you're training for and where you are in your training cycle.
That's completely normal and by design. Easy pace should feel genuinely easy — most runners go too fast on easy days, which compromises recovery and limits the quality of hard workouts. Elite marathoners often run their easy days 2-3 minutes per mile slower than race pace. Trust the process.
Running pace is the time it takes you to cover one mile or one kilometer. It's the most common way runners measure intensity and plan their training. For example, a pace of 8:00 per mile means you run each mile in eight minutes, which works out to roughly a 24:50 finish for a 5K or a 3:29:00 marathon.
Understanding your pace helps you run smarter on race day — going out too fast is one of the most common mistakes runners make, and knowing your target pace keeps you on track for a strong finish.
The basic formula is simple: divide your total time by the distance you covered. If you ran 3.1 miles in 24 minutes, your pace is 24 / 3.1 = 7:44 per mile. Our calculator above handles this math for you — just enter any two of the three values (distance, time, or pace) and we'll calculate the third.
You can also work backwards: if you know your goal pace and race distance, you can predict your finish time. Training at a specific pace? Enter your pace and time to see how far you went.
Running the same pace every day is one of the biggest training mistakes. Different paces develop different energy systems in your body. A 7-zone model gives you precise targets for every workout:
Recovery running, warm-up, and cool-down pace. Promotes blood flow and recovery without adding stress. Used for shake-out jogs, technique practice, and between strides.
Easy aerobic base building at conversational pace. Builds capillaries, mitochondrial density, and fat-burning capacity. This is your everyday run and long run foundation — most of your weekly mileage should be here.
Marathon pace to steady tempo. Improves muscular endurance and the ability to hold a solid effort for a long time. Includes marathon-pace work and steady-state sections of long runs.
Comfortably hard cruise tempo at strong 10K to half marathon effort. Typical workouts include 20-40 minute continuous tempos or cruise intervals of 5-10 minutes with short jog recoveries.
Hard tempo and cruise intervals at 10K-15K race effort. Improves your tolerance to sustained hard efforts. Typical workouts include 3-4 sets of 8-10 minutes with 3-4 minutes of easy jogging between.
Aerobic capacity work at 3K-5K race pace. Hard intervals that increase your VO2max. Breathing very hard at 8-9/10 effort. Typical workouts include 4-6 repeats of 3-5 minutes with equal jog recoveries.
Speed work and anaerobic capacity. Sprint intervals, hill sprints, and strides at mile to 3K pace or faster. Builds top-end speed and neuromuscular coordination. Low volume, high quality.
Race predictions use the relationship between distance and performance to estimate your potential at other distances. If you've recently raced a 5K, our calculator can estimate your potential half marathon or marathon time based on established physiological models.
These predictions assume equal training across distances. If you're well-trained for shorter races but haven't built long-run endurance, your actual marathon time may be slower than predicted. Use these estimates as a starting point and adjust based on your specific training.
Enter your most recent race distance and finish time in the calculator above. We'll generate training paces calibrated to your current fitness level, plus predicted finish times across all standard race distances from 1500m to the marathon.
For the most accurate results, use a race time from the last 2-3 months where you ran an honest, all-out effort. A fitness test or time trial works too — a hard 5K effort is a great starting point.
Toga builds personalized training plans using your race data, adapts when life gets in the way, and coaches you through every workout.