Plans, paces & PBs Choose the Distance
Select 5K, 10K, half marathon, marathon, one mile or enter a custom race distance.
Target Race Pace Calculator
Target Race Pace Calculator
Choose a race distance and target finish time to calculate the average pace, speed, track rhythm and cumulative splits needed to reach your goal.
Cumulative Race Splits
How to use it
Set the goal, then check the rhythm.
The result shows both the average pace and the checkpoint times needed to keep the target under control.
Enter the Target Time
Use the exact finishing time you want. For a sub-time goal, leave the one-second margin below the round number.
Use the Splits
Check the required min/km, min/mile and cumulative splits before deciding whether the target fits your current fitness.
Popular race targets
Common 5K, 10K and distance-running paces.
These are even average paces rounded to the nearest second.
| Target | Pace per km | Pace per mile | 400m rhythm |
|---|---|---|---|
| 20:00 5K | 4:00/km | 6:26/mile | 1:36 |
| 22:00 5K | 4:24/km | 7:05/mile | 1:46 |
| 25:00 5K | 5:00/km | 8:03/mile | 2:00 |
| 30:00 5K | 6:00/km | 9:39/mile | 2:24 |
| 40:00 10K | 4:00/km | 6:26/mile | 1:36 |
| 2:00 Half Marathon | 5:41/km | 9:09/mile | 2:17 |
| 4:00 Marathon | 5:41/km | 9:09/mile | 2:17 |
How target race pace is calculated
Average paceTarget time ÷ distance
Checkpoint timeAverage pace × distance covered
Average speedDistance ÷ time
The calculator converts kilometre and mile units automatically and builds cumulative splits from the same even average pace.
The required pace is not proof the goal is ready.
A calculation tells you the arithmetic of the target, not whether your current fitness supports it. Recent race results, weekly training availability and recovery capacity still matter.
A useful target should stretch you without requiring every session to become a race.
Choose the next step
Turn target pace into a suitable plan.
Frequently Asked Questions
Target race pace questions
How do I calculate the pace needed for a race time?
Divide the target finish time by the race distance. A 20-minute 5K requires an average pace of 4:00 per kilometre or approximately 6:26 per mile.
What pace do I need for a sub-20 5K?
To finish below 20 minutes, average slightly faster than 4:00 per kilometre or 6:26 per mile. Enter 19:59 to include the one-second sub-20 margin.
Should I use exactly the target time or one second under it?
For a sub-time goal, enter one second under the round target. For example, use 21:59 for sub-22 rather than 22:00.
Does the calculator assume even pacing?
Yes. The calculated pace and cumulative splits assume an even average effort. Hills, wind, corners and congestion may make individual splits vary.
Can I calculate pace for a custom race distance?
Yes. Select Custom and enter the distance in kilometres or miles to calculate pace, speed and cumulative splits.
How do I know if my target race time is realistic?
Compare it with a recent race result and your available training time. If the jump is large, use the Plan Finder or Race Time Predictor before committing to the target.