Convert race distance and finish time into pace per mile and per kilometer — with speed, and Riegel-formula predictions for your other race distances.
Pace × distance = finish time. This grid answers the race-morning question directly — find your goal time, read off the pace to hold:
| Pace | 5K | 10K | Half | Marathon |
|---|---|---|---|---|
| 7:00 /mi | 21:45 | 43:30 | 1:31:46 | 3:03:33 |
| 8:00 /mi | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 9:00 /mi | 27:58 | 55:55 | 1:58:00 | 3:55:58 |
| 10:00 /mi | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 11:00 /mi | 34:11 | 1:08:21 | 2:24:13 | 4:48:24 |
| 12:00 /mi | 37:17 | 1:14:34 | 2:37:19 | 5:14:37 |
Doubling the distance costs more than double the time. Riegel's exponent 1.06 means each doubling slows pace by ~4%: a runner holding 8:00/mi for a 5K holds roughly 8:20/mi for a 10K and 9:00/mi for a marathon. Worked example: 25:00 5K → 10K prediction = 25:00 × (10/5)^1.06 = 25:00 × 2.085 = 52:07. The formula's blind spot is specificity — it projects fitness, not preparation, so the marathon number assumes you've done the long-run volume the shorter race never required.
A single race pace generates a full training menu: easy runs at race pace + 60-90 s/mi (the bulk of weekly volume), tempo runs at roughly 10K-to-half pace held 20-40 minutes, and intervals at 5K pace or faster. A 28:30 5K runner (9:10/mi) thus trains easy at ~10:15-10:45, tempo at ~9:25, intervals at ~9:00 or quicker. Pair pacing with fueling via the TDEE calculator and daily mileage tracking with the steps to miles calculator.
Convert steps to miles or miles to steps based on your height, gender, and pace. Includes calorie tracking.
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