Calculate pace from your target time, or predict finish time from your pace. Auto-generates lap split tables for race planning and training. Completely free.
Enter distance and time (or pace) to see the calculated result.
Pace refers to the time it takes to run one kilometer. For example, '4:00/km' means running each kilometer in exactly 4 minutes. In track & field and road running, pace is the primary metric used to plan race strategy. Maintaining a steady pace throughout a race is called 'even pacing' and is considered the foundation of efficient racing.
Lap splits are the times recorded for each lap of the track (typically 400m) or each segment of a race. They help monitor pacing during competition. This tool automatically calculates splits at 200m, 400m, 1km, or 5km intervals depending on the race distance.
In 'Target Time → Pace' mode, enter your target time and distance to get your required pace and lap splits. In 'Pace → Target Time' mode, enter your desired pace to predict your finish time. Use the results for goal setting, race planning, and designing training sessions.
Running at a consistent pace throughout a race — known as 'even pacing' — is the most efficient strategy in most cases. Going out too fast in the first half often leads to a significant slowdown in the second half, resulting in a worse overall time.
Running the second half of a race faster than the first — called 'negative splitting' — is a strategy recommended for experienced runners. By holding back early and accelerating when your body has settled into rhythm, you can achieve more efficient overall times.
Tempo runs and interval training help you internalize your target pace. Use the lap splits from this tool as benchmarks during practice, checking your watch at each interval to build an accurate internal sense of pace.
TrackNoteTrackNote lets you log workouts, times, and videos in one place. Visualize your pace progression with charts and track your growth.
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