Pace percentage calculator
Which pace is a percentage of your race pace. And the reverse: if a rep came out at 3:30 and it was at 105%, what race pace you have.
What that reference implies
If that is your current pace, these are your equivalent times:
- 5K
- 10K
- half marathon
- marathon
What you were set and what you ran
Sessions from our plans at this percentage
Full ladder
Every percentage of your reference pace, with splits and the race distance each one matches.
| % | Pace | 200 m | 400 m | 1000 m | Same as |
|---|---|---|---|---|---|
| 60 % | |||||
| 65 % | |||||
| 70 % | |||||
| 75 % | |||||
| 80 % | |||||
| 85 % | |||||
| 88 % | |||||
| 90 % | |||||
| 92 % | |||||
| 95 % | |||||
| 97 % | |||||
| 98 % | |||||
| 100 % | |||||
| 101 % | |||||
| 102 % | |||||
| 103 % | |||||
| 105 % | |||||
| 107 % | |||||
| 108 % | |||||
| 110 % | |||||
| 112 % | |||||
| 115 % | |||||
| 120 % |
The 5% rule, with your numbers
A trained runner slows by about 5% each time the distance doubles. Here is how it looks for you:
Rough physiological markers
- Critical speed95 % 5K
- Lactate threshold91.5 % 5K
- Aerobic threshold85 % 5K
Approximate: every runner sits a little above or below.
Why percentages and not “5K pace + 20 seconds”
A fixed-seconds rule works for a 40-minute runner and fails for a 30- or 55-minute one. A percentage scales with everyone.
Applied to pace, every 10% is the same jump in seconds: 90% and 80% of 5:00 are 5:30 and 6:00. Fast percentages end up finer, which is how they feel in the body.