Plans, paces & PBs Add Distance and Time
Select a standard race or custom distance, then enter the total target time.
Running Split Calculator
Running Split Calculator
Calculate even 200m, 400m, 800m, kilometre, mile or custom splits for any race distance and target finish time.
Running Split Table
How to use it
Build the pacing table you actually need.
Choose a race total for cumulative checkpoints or a shorter distance and split size for interval-session rhythm.
Choose the Split
Use 200m, 400m or 800m for track work, one kilometre or mile for racing, or create a custom split.
Read Both Columns
The split column gives each repetition or segment; cumulative time shows where the clock should be at each checkpoint.
Worked example
Split times for a 20-minute 5K.
Every split below represents the same even average pace of 4:00 per kilometre.
| Split distance | Split time | Useful for |
|---|---|---|
| 200m | 0:48 | Short repetitions and track checks |
| 400m | 1:36 | One standard outdoor track lap |
| 800m | 3:12 | Longer interval repetitions |
| 1km | 4:00 | Race kilometre checkpoints |
| 1 mile | 6:26 | Imperial race or training splits |
How running split times are calculated
Average paceTotal time ÷ total distance
Individual splitAverage pace × split distance
Cumulative timeAverage pace × distance covered
If the total distance is not an exact multiple of the selected split, the last row contains the shorter final segment.
A split is a checkpoint, not a panic alarm.
Small variations are normal. Use cumulative time to judge the overall trend rather than trying to recover every lost second immediately.
On the track, aim for controlled repeatability. Finishing the first repetition far ahead of target is rarely a useful victory.
Related tools
Connect splits to pace and training.
Frequently Asked Questions
Running split questions
How do I calculate running splits?
Divide the target time by the total distance, then multiply the resulting pace by each split distance. This calculator produces both individual and cumulative split times.
What is a 400m split?
A 400m split is the time taken to complete one standard outdoor track lap. A 20-minute 5K averages 1:36 per 400m.
Can I calculate 200m and 800m interval times?
Yes. Choose 200m, 400m or 800m as the split type to produce an even split table for the target distance and finish time.
Can I enter a custom split distance?
Yes. Select Custom split and enter a distance in metres or miles, such as 600 metres or one mile.
Does the split calculator assume even pacing?
Yes. Every full split uses the same average pace, and the calculator automatically handles a shorter final partial split when required.
Should every race split be identical?
Not necessarily. Even splits are a useful planning baseline, but hills, wind, corners and race congestion can make sensible individual splits vary.