Use this free pace percentage calculator to turn one base pace into the exact pace for any percentage of it. Enter your pace per km and a percentage, and you get the pace you should run at that effort.
Pace Percentage Calculator
How the pace percentage calculator works
Pace at a percentage is your base pace divided by the percentage, written as a decimal. A base pace of 4:12 per km at 80 percent is 252 seconds divided by 0.80, which is 5:15 per km. A lower percentage means a slower pace, and 100 percent is your base pace. Here is what that looks like for a 4:12 per km base pace:
| Percentage of base pace | Pace (base 4:12 /km) |
|---|---|
| 100% | 4:12 /km |
| 95% | 4:25 /km |
| 90% | 4:40 /km |
| 85% | 4:56 /km |
| 80% | 5:15 /km |
| 75% | 5:36 /km |
| 70% | 6:00 /km |
How to use it for your training
- Pick a base pace you have really run. A recent 5K, 10K or half marathon race pace works well.
- Enter it as minutes and seconds per km, for example 4:12.
- Enter the percentage for the session you are planning and read off the pace.
- Treat the result as a guide. Heat, hills, fatigue and how you feel all matter, so run the effort and use the number as a check.
For the rest of your pacing, try the running pace calculator and the marathon pace planner. If you want to see how paces fit into a full block of training, read our guides to the marathon training plan, the 10K training plan, the free half marathon training plan and the Couch to 10K plan.
Want your paces set for you?
A calculator gives you a number. A coach tells you which number to run on which day, and changes it when your training is going better or worse than planned. Coach Tazi sets your paces from your own results and adjusts them every week as part of 1-on-1 online coaching.
Tell Coach Tazi your goal and race date, and he will personally get back to you.
Pace percentage calculator: frequently asked questions
How do you calculate a percentage of your running pace? Divide your base pace by the percentage as a decimal. For example, with a base pace of 4:12 per km (252 seconds), 80 percent is 252 divided by 0.80, which is 315 seconds, or 5:15 per km. The calculator on this page does this for you.
Why is a lower percentage a slower pace? The percentage describes how much of your base speed you are running at. Running at 80 percent of your base speed means covering less ground per minute, so the time per kilometre goes up. A higher percentage is closer to your base pace.
Which base pace should I use? Use a recent race result, such as a 5K, 10K or half marathon pace, or a threshold pace from a recent hard effort. The base should be something you have actually run, not a goal.
Can I use the calculator for miles? Yes. Enter your base pace per mile instead of per km, and the answer will be in minutes per mile. The percentage maths is the same.
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