Calculatrice d'Allure de Course
Calculez l'allure, le temps d'arrivée et la distance
Comment Utiliser
- Choose your mode: Find Pace (given distance + time), Find Time (given distance + pace), or Find Distance (given time + pace).
- Enter the known values. Use the quick-select chips to fill in common race distances.
- Click the Calculate button to see your result instantly.
Formule
All three calculations derive from one relationship:
- Pace = Time ÷ Distance (min/km or min/mi)
- Time = Pace × Distance
- Distance = Time ÷ Pace
- Speed = 60 ÷ Pace (km/h or mph)
1 mile = 1.60934 km — used for all unit conversions.
What Is Running Pace?
Running pace is the time it takes to cover one unit of distance — typically expressed as minutes per kilometre (min/km) or minutes per mile (min/mi). Unlike speed (which measures how far you travel per unit of time), pace is the format used by most runners, race organisers, and GPS watches because it maps directly to your feel on the road: a 5:00 min/km pace means every km takes exactly five minutes.
Understanding pace is essential for setting finish-time goals, designing training zones, and executing negative-split race strategies. For a scientific overview of running economy and its relationship to pace, see the Wikipedia article on Running Economy.
Race Pace Guide — Common Finish Times
| Race | Distance | Pace for 30 min | Pace for 1 hr | Pace for 2 hr |
|---|---|---|---|---|
| 5K | 5 km | 6:00 /km | 12:00 /km | — |
| 10K | 10 km | 3:00 /km | 6:00 /km | 12:00 /km |
| Half Marathon | 21.1 km | — | 2:50 /km | 5:41 /km |
| Marathon | 42.2 km | — | — | 2:50 /km |
Training Pace Zones Explained
Most coaches divide training into five intensity zones based on percentage of maximum heart rate or lactate threshold pace:
Frequently Asked Questions
What is a good running pace for beginners?
For beginner runners, any sustainable pace that keeps you in Zone 1–2 (conversational) is a good pace. This typically falls between 7:00–9:00 min/km (11:00–14:30 min/mi) for most new runners. Focus on time on feet rather than speed for the first several months.
How do I convert pace from min/km to min/mi?
Multiply your min/km pace by 1.60934. For example, a 5:00 min/km pace equals 5:00 × 1.60934 = 8:03 min/mi. Our calculator handles this automatically in both directions.
What pace do I need to run a sub-4-hour marathon?
A sub-4-hour marathon (42.195 km) requires a pace of approximately 5:41 min/km (9:09 min/mi). Enter 42.195 km and 4:00:00 in the "Find Pace" tab above to verify.
How is pace different from speed?
Speed measures distance per unit time (km/h or mph) while pace measures time per unit distance (min/km or min/mi). They are reciprocals: Speed (km/h) = 60 ÷ Pace (min/km). Runners prefer pace because it directly answers "how long will each kilometre take?"