What is a good pace for beginners?

A good starting pace for beginners is typically 6:00 to 7:30 minutes per kilometer or 10:00 to 12:00 minutes per mile, depending on your fitness level.

How do I calculate pace per kilometer?

Divide your total time by your distance to calculate your pace per kilometer or mile. The Kaizen calculator automates this for you.

How does Kaizen improve my race predictions?

Kaizen syncs your running data from Strava and dynamically updates your predicted finish times and ideal race pace after every run.

How should I pace a 5K?

Start slightly slower than your goal pace for the first km, then gradually increase. Try to finish the final km strong.

How should I pace a 10K?

Use an even pace throughout the race if experienced, or start conservatively and increase effort after the halfway point.

How do I pace a half marathon?

Use a consistent pace or negative splits. Aim for a steady effort and save energy for the final 5K push.

What’s the best way to pace a marathon?

Run even splits if trained well or start slower than goal pace for the first half. Avoid going out too fast to prevent hitting the wall.

Can Kaizen adjust pace after every run?

Yes, Kaizen uses your synced Strava data to adjust predicted race times and ideal pace dynamically as your fitness evolves.

Running Pace Calculator

Try Kaizen to get your current race prediction and tailor your pacing plan to your actual fitness. Learn more

Running pace calculator

Use our running pace calculator to find your ideal pace for 5Ks, 10Ks, half marathons, or full marathons. Train smarter with personalized race goals based on time or distance.

Train smarter with Kaizen’s running pace calculator

Whether you’re chasing a new 5K personal best or building up to your first marathon, nailing your pace is essential. Kaizen’s Running Pace Calculator helps you train with purpose, by giving you clear, personalized pacing guidance based on your goals.

Avoid burning out

Starting too fast can derail your race. The right pace keeps you steady and strong to the finish.

Reach your potential

Knowing your target splits helps you push just enough to set a new PB, without blowing up mid-race.

Train responsibly

Calculate your limits so that you don't overdo it in training and mitigate injury risk.

Kaizen Race predictions

Accurate race predictions updated after every run

Kaizen goes beyond basic pace calculators. When you sync your Strava account, Kaizen gives you:

Real-time race predictions

Your goal pace updates automatically based on your latest runs

Adaptive training guidance

Your training plan evolves as your fitness improves (or if life gets in the way)

Smarter planning, less guesswork

Kaizen breaks down splits, and preps you for race day — no spreadsheets needed

Kaizen Race predictions

Accurate race predictions updated after every run

Kaizen goes beyond basic pace calculators. When you sync your Strava account, Kaizen gives you:

Real-time race predictions

Your goal pace updates automatically based on your latest runs

Adaptive training guidance

Your training plan evolves as your fitness improves (or if life gets in the way)

Smarter planning, less guesswork

Kaizen breaks down splits, and preps you for race day — no spreadsheets needed

Kaizen Race predictions

Accurate race predictions updated after every run

Kaizen goes beyond basic pace calculators. When you sync your Strava account, Kaizen gives you:

Real-time race predictions

Your goal pace updates automatically based on your latest runs

Adaptive training guidance

Your training plan evolves as your fitness improves (or if life gets in the way)

Smarter planning, less guesswork

Kaizen breaks down splits, and preps you for race day — no spreadsheets needed

The ultimate pacing FAQ

All you need to know about pacing your next race

General questions about pacing

What is running pace and how is it calculated?

What’s the difference between pace and speed?

How do I choose the right pace for a race?

How can I improve my running pace?

Should I pace myself evenly or use negative splits?

Can Kaizen help me figure out the right pace for my next race?

How does Kaizen sync with Strava to improve pacing?

Does Kaizen offer dynamic pacing suggestions?

5k pacing: How to pace a 5k

What’s a good 5K pace for beginners?

Should I go all-out in a 5K race?

How can I pace a sub-30 minute 5K?

What are common pacing mistakes in a 5K?

How do I use a pace calculator for a 5K?

How does Kaizen help me train for a faster 5K?

Will Kaizen adjust my 5K race pace as I train?

Can Kaizen tell me if I’m ready to run a 5K?

10k pacing: How to pace a 10k

What’s a typical 10K pace for intermediate runners?

How should I pace myself during a 10K?

How can I pace for a sub-50 minute 10K?

What’s a smart warm-up before a 10K race?

Should I run negative splits in a 10K?

Can Kaizen guide me to a sub-60 or sub-50 10K?

Does Kaizen update my 10K race prediction if I get faster?

How does Kaizen improve my pacing strategy for a 10K?

Half Marathon pacing: How to pace a Half Marathon

What’s a good target pace for a first half marathon?

How should I break up a half marathon for pacing?

How can I pace for a sub-2 hour half marathon?

What are common pacing mistakes in a half marathon?

Should I use a pace group in a half marathon?

How does Kaizen help me train for a half marathon?

Can Kaizen show me if I’m improving enough to hit a sub-2 goal?

Does Kaizen provide pace guidance during my long runs?

Marathon pacing: How to pace a Marathon

How do I find the right marathon pace?

What’s the golden rule for marathon pacing?

How can I pace for a sub-4 hour marathon?

What are pacing strategies for beginners?

How does terrain or weather affect pacing?

How does Kaizen help with marathon training pacing?

Can Kaizen prevent me from burning out in marathon prep?

Will Kaizen adjust my marathon goal if I get stronger or injured?

Pace calculator comparison

Find out how Kaizen’s pace calculator stacks up against other tools and why it’s built for real training, not just quick estimates.

Features

Kaizen Pace Calculator

Strava Pace Calculator

Runna Pace Calculator

Accuracy

Metric/Imperial Unit Support

Mobile-Friendly Design

Auto Recalculate

Easy Pace Adjustments

Pace ↔ Time Conversion

Time ↔ Pace Conversion

Download as PDF and CSV

Share to Social Media platforms like Strava, Facebook and X

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