حاسبة وتيرة الجري
The detailed guide below is currently available in English.
Pace, speed, and how they relate
Pace is the time it takes to cover a set distance, usually quoted in minutes per mile or per kilometer; speed is the inverse, expressed in mph or km/h. This calculator converts your distance and finish time into both, so a 5K in 25 minutes is the same performance as 8:02 per mile, 5:00 per kilometer, or 7.5 mph. Runners usually train by pace because it is easy to check on a watch at any marker on the route.
How the race predictions work
The prediction table applies the Riegel formula: T2 = T1 × (D2 ÷ D1)^1.06. It assumes your performances scale with distance raised to a power just above one, which empirical studies have found holds for most trained runners. A 25-minute 5K projects to roughly 52 minutes for 10K and about four hours for a marathon. The further the predicted race is from the one you actually ran, the more the result depends on endurance training you have (or have not) done yet.
الأسئلة الشائعة
What is a good running pace for a beginner?
Most new runners settle somewhere between 6:00 and 7:30 per kilometer (about 9:30–12:00 per mile) for easy runs. The right pace is one at which you can still hold a conversation — speed improves naturally once running regularly.
How accurate are the Riegel predictions?
For distances between about 1,500 meters and the marathon, well-trained runners usually land within a few percent of the projection. The further the target race is from your source performance — especially a first marathon — the more the estimate can miss.
Does the calculator handle treadmill or swim paces?
Yes, the math only needs a distance and a time. Choose a custom distance in miles, kilometers, meters, or yards. Keep in mind treadmill belts and pools often measure slightly short, so calibration varies.