Use the following pace calculator to estimate your running, walking, bicycling, etc. pace. You can also estimate time or distance at given pace.
Multipoint Pace Calculator
Use the following calculator to estimate and plot the paces of different sections of a running, walking, bicycling, etc.. Many stopwatches (such as the iPhone stopwatch) allow you to record multiple points. For example, if you are running circles around a certain area, you can record the time you pass a certain point every time.
Finish Time Calculator
If you are in the middle of a race/trip, you can use the following calculators to estimate the finish time based on the time and distance you covered so far.
Typical Races and World Record Paces
|Category||Men's World Record Pace||Women's World Record Pace|
|100 meters||2:35/Mile or 1:36/Km||2:49/Mile or 1:45/Km|
|200 meters||2:35/Mile or 1:36/Km||2:52/Mile or 1:47/Km|
|400 meters||2:54/Mile or 1:48/Km||3:12/Mile or 1:59/Km|
|800 meters||3:23/Mile or 2:06/Km||3:48/Mile or 2:21/Km|
|1,500 meters||3:41/Mile or 2:17/Km||4:07/Mile or 2:34/Km|
|1 mile||3:43/Mile or 2:19/Km||4:13/Mile or 2:37/Km|
|5K||4:04/Mile or 2:31/Km||4:34/Mile or 2:50/Km|
|10K||4:14/Mile or 2:38/Km||4:45/Mile or 2:57/Km|
(13.11 Miles / 21.098 Km)
|4:27/Mile or 2:46/Km||4:58/Mile or 3:05/Km|
(26.22 Miles / 42.195 Km)
|4:41/Mile or 2:55/Km||5:10/Mile or 3:13/Km|
Running and Walking
One of the most common ways to benchmark your running is by how fast you run. But most of us don't run to win races, we run for exercise and health. So covering a fixed distance at a greater speed isn't really relevant.
If you work out for health, running is best measured in terms of how hard you run, and this is measured in terms of the level of effort or the intensity of the training session.
Many experts on running suggest that beginner runners start out using a technique which combines running and walking. This demands extended effort, but controlled intensity. When you start out running, you don't have the endurance or fitness to run for extended periods of time. Some experienced runners also use a mix of running and walking as a strategy for increasing their overall mileage, completing endurance races, and reducing their injury risk.
Experts also suggest that you aim to build in one long run per week to be run at an easy pace, combining walking if necessary. You will find that you can run faster and harder for shorter distances if you make the effort to go a very long one as well.
Combining running and walking is simple. First you warm up with a five-minute walk, then you run for as long as is comfortable, then walk to warm down. Feel free to alternate very short periods of running with extended walks ‐ even one minute of running is good, and then take 5 to 10 minutes at the slower pace.
You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover quickly, and that extends the time and distance that you can cover. If you wait until you're very fatigued, you'll end up walking slowly and it will be difficult to start running again.
Try to do several bits of running and walking in a given session. If you plan to work out for 20 minutes, do three sessions of 1 minute running, 5 minutes walking, for example. Always be careful to keep the proper form, and to wear the appropriate clothing.
You have to have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters.
Becoming A Runner
You will experience some discomfort when you begin running regularly, but is should be controlled. Each time you add distance and intensity to your training, some discomfort will accompany with it. But real pain isn't normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you're probably injured. Stop running immediately, and take a few days off. If you're not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn't disappear, consult your doctor.
One way to avoid abdominal pain when running is to keep from eating any solid food for at least one hour before you run. Filling your stomach can lead to cramps or stiches while you are running.
You can run anywhere that feels safe and comfortable. People are used to runners today, so no one will bat an eye. Some people like running along scenic routes, others enjoy making it around city blocks. A low level of traffic does help, as you will inhale less automobile exhaust. Parks are great, enabling you to choose trails or smooth grass rather than roads.
If you can, think of running as a way to explore new territory and seek out places you haven't been before. Use your watch to gauge your distance, so you can do the same level of workout wherever you run. Talk to other runners about the routes they run. The more varied your routes, the easier running will feel.
We've only talked about running outside; you can, of course, work out on a treadmill at the gym. But it's quite different from outdoor running. A treadmill 'pulls' the ground underneath your feet, and you don't meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, and this helps to work off extra pounds or if you have problems with injuries. To better simulate the effort of outdoor running, you can always set your treadmill at an incline ‐ this will give you the sense of going up and down hills.