Pace Calculator

Divide your time by your distance. A 50-minute 10K is 50 ÷ 10 = 5:00 per kilometre. To convert to pace per mile, multiply by 1.609: 5:00 per km is 8:03 per mile.

You need to average 5:41 per kilometre, or 9:09 per mile, to finish a half marathon in 1:59:59.

A 4:00:00 marathon is 5:41 per kilometre, or 9:09 per mile — the same pace as a 2-hour half marathon, held for twice as long.

Sub-3 requires 4:15 per kilometre, or 6:51 per mile, for the full 42.195 km.

Run the first kilometre at goal pace, not faster. Hold through the middle three, and spend whatever is left in the final 800 metres. Going out 10 seconds too fast in kilometre one usually costs 30 seconds by the end.

Think of it in three parts: settle for 3 km, work through to 7 km, race the last 3. Even splits produce the fastest 10K times.

Start 5 to 10 seconds per km slower than goal pace for the first 3 km, lock into goal pace through 16 km, then push if you can. A small negative split is ideal.

Conservatively. The first half should feel almost too easy. Aim for even splits or a second half up to a minute faster. Every 10 seconds you bank early tends to cost a minute after 32 km.

Some of the time. Most training should be slower than race pace, with specific sessions at or faster than it. Rutz sets the target for each session from your recent runs, so you're not guessing.

Both. Pace tells you what you did; heart rate tells you what it cost. On hills, in heat or when tired, heart rate or effort is the better guide. For intervals on flat ground, pace is more practical.