Find pace, time, or distance from the other two, with a full split table at your own interval, even and negative split plans, race predictions, and training paces.
Change the inputs that matter to your decision. Optional assumptions stay collapsed until you need them.
Enter a duration. Minutes above 59 are fine — 220 minutes is a valid time.
10.00 km in 50:00 is 5:00 per km, or 12.00 km/h.
| 1 km | 5:005:00 split at 5:00 per km |
|---|---|
| 2 km | 10:005:00 split at 5:00 per km |
| 3 km | 15:005:00 split at 5:00 per km |
| 4 km | 20:005:00 split at 5:00 per km |
| 5 km | 25:005:00 split at 5:00 per km |
| 6 km | 30:005:00 split at 5:00 per km |
| 7 km | 35:005:00 split at 5:00 per km |
| 8 km | 40:005:00 split at 5:00 per km |
| 9 km | 45:005:00 split at 5:00 per km |
| 10 km | 50:005:00 split at 5:00 per km |
| Predicted 1500 m | 6:424:28 per km |
| Predicted Mile | 7:134:29 per km |
| Predicted 5K | 23:594:48 per km |
| Predicted 15K | 1:16:515:07 per km |
| Predicted 10 miles | 1:22:485:09 per km |
| Predicted Half marathon | 1:50:195:14 per km |
| Predicted 30K | 2:40:135:20 per km |
| Predicted Marathon | 3:50:015:27 per km |
| Predicted 50K | 4:35:215:30 per km |
| Easy pace | 6:30 per kmConversational. Most weekly volume belongs here. |
| Long run pace | 6:15 per kmSlightly quicker than easy, held for distance. |
| Marathon pace | 5:30 per kmSustainable for hours with fuelling. |
| Threshold / tempo pace | 5:06 per kmComfortably hard; about an hour at full effort. |
| Interval / VO₂ pace | 4:39 per km3–5 minute repetitions with recovery. |
| Repetition pace | 4:24 per kmShort, fast reps for economy and form. |
Race predictions use Riegel's endurance model, T₂ = T₁ × (D₂/D₁)^1.06, which assumes training appropriate to the longer distance. Predicting a marathon from a 5K without the endurance base behind it will flatter you considerably. Training paces are derived from the pace above rather than from a fixed heart-rate table.
Practical notes about the inputs, assumptions, and result.
About 5:41 per kilometre, or 9:09 per mile. Choose the marathon preset, switch to finish-time mode, and adjust the pace until the time reads what you want — or work the other way and enter the pace you can hold. The split table then gives you the number to check at each marker.
Riegel's model is reliable when the two distances are close and you are trained for both. Predicting a 10K from a 5K is usually within a percent or two; predicting a marathon from a 5K assumes an endurance base the 5K says nothing about, and will flatter almost everyone. The exponent of 1.06 is the published value — better-trained runners sit lower, undertrained runners higher.
Negative, for almost everyone. Nearly every distance world record has been set with a faster second half, and the physiological reason is straightforward: starting conservatively spares the glycogen and the muscle damage that make the last quarter of a race fall apart. Setting a 2% swing here shows the actual numbers to run.
They are the paces to run when you are not racing, derived from the pace you entered rather than from a generic table. Most weekly volume belongs at easy pace, which is far slower than most people run it — around 30% slower than threshold. Running easy days too hard is the most common training error there is.
Because that is what a split table is for. Knowing your 1, 5, and 10 km times tells you nothing useful about a 15 km run, and a race plan needs a number at every marker you will pass. Set the interval to match the markers on your course.
Yes. A duration is not a clock reading, so 220 minutes is a perfectly good way to write 3:40:00, and a 75:00 per mile hiking pace is a real pace. Any tool that caps minutes at 59 is validating the wrong thing.
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