Convert distances between kilometres, miles, yards and furlongs.
Distance | Split Time | Lap Time | Lap Length |
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This table shows paces multiplied by distances, which of course becomes finish times.
Finish times | |||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|
Pace | 100 m | 400 m | 800 m | 3 km | 5 km | 10 km | HM | Marathon | 50 mi | 100 km | 100 mi |
2:30 | 15s | 1:00 | 2:00 | 7:30 | 12:30 | 25:00 | 52:45 | 1:45:29 | 3:21:10 | 4:10:00 | 6:42:20 |
2:40 | 16s | 1:04 | 2:08 | 8:00 | 13:20 | 26:40 | 56:16 | 1:52:31 | 3:34:35 | 4:26:40 | 7:09:10 |
2:50 | 17s | 1:08 | 2:16 | 8:30 | 14:10 | 28:20 | 59:47 | 1:59:33 | 3:47:59 | 4:43:20 | 7:35:59 |
3:00 | 18s | 1:12 | 2:24 | 9:00 | 15:00 | 30:00 | 1:03:18 | 2:06:35 | 4:01:24 | 5:00:00 | 8:02:48 |
3:10 | 19s | 1:16 | 2:32 | 9:30 | 15:50 | 31:40 | 1:06:49 | 2:13:37 | 4:14:49 | 5:16:40 | 8:29:38 |
3:20 | 20s | 1:20 | 2:40 | 10:00 | 16:40 | 33:20 | 1:10:20 | 2:20:39 | 4:28:13 | 5:33:20 | 8:56:27 |
3:30 | 21s | 1:24 | 2:48 | 10:30 | 17:30 | 35:00 | 1:13:50 | 2:27:41 | 4:41:38 | 5:50:00 | 9:23:16 |
3:40 | 22s | 1:28 | 2:56 | 11:00 | 18:20 | 36:40 | 1:17:21 | 2:34:43 | 4:55:03 | 6:06:40 | 9:50:06 |
3:50 | 23s | 1:32 | 3:04 | 11:30 | 19:10 | 38:20 | 1:20:52 | 2:41:45 | 5:08:27 | 6:23:20 | 10:16:55 |
4:00 | 24s | 1:36 | 3:12 | 12:00 | 20:00 | 40:00 | 1:24:23 | 2:48:47 | 5:21:52 | 6:40:00 | 10:43:44 |
4:10 | 25s | 1:40 | 3:20 | 12:30 | 20:50 | 41:40 | 1:27:54 | 2:55:49 | 5:35:17 | 6:56:40 | 11:10:34 |
4:20 | 26s | 1:44 | 3:28 | 13:00 | 21:40 | 43:20 | 1:31:25 | 3:02:51 | 5:48:41 | 7:13:20 | 11:37:23 |
4:30 | 27s | 1:48 | 3:36 | 13:30 | 22:30 | 45:00 | 1:34:56 | 3:09:53 | 6:02:06 | 7:30:00 | 12:04:12 |
4:40 | 28s | 1:52 | 3:44 | 14:00 | 23:20 | 46:40 | 1:38:27 | 3:16:55 | 6:15:31 | 7:46:40 | 12:31:02 |
4:50 | 29s | 1:56 | 3:52 | 14:30 | 24:10 | 48:20 | 1:41:58 | 3:23:57 | 6:28:55 | 8:03:20 | 12:57:51 |
5:00 | 30s | 2:00 | 4:00 | 15:00 | 25:00 | 50:00 | 1:45:29 | 3:30:59 | 6:42:20 | 8:20:00 | 13:24:40 |
5:10 | 31s | 2:04 | 4:08 | 15:30 | 25:50 | 51:40 | 1:49:00 | 3:38:00 | 6:55:45 | 8:36:40 | 13:51:30 |
5:20 | 32s | 2:08 | 4:16 | 16:00 | 26:40 | 53:20 | 1:52:31 | 3:45:02 | 7:09:10 | 8:53:20 | 14:18:19 |
5:30 | 33s | 2:12 | 4:24 | 16:30 | 27:30 | 55:00 | 1:56:02 | 3:52:04 | 7:22:34 | 9:10:00 | 14:45:08 |
5:40 | 34s | 2:16 | 4:32 | 17:00 | 28:20 | 56:40 | 1:59:33 | 3:59:06 | 7:35:59 | 9:26:40 | 15:11:58 |
5:50 | 35s | 2:20 | 4:40 | 17:30 | 29:10 | 58:20 | 2:03:04 | 4:06:08 | 7:49:24 | 9:43:20 | 15:38:47 |
6:00 | 36s | 2:24 | 4:48 | 18:00 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 | 8:02:48 | 10:00:00 | 16:05:36 |
6:10 | 37s | 2:28 | 4:56 | 18:30 | 30:50 | 1:01:40 | 2:10:06 | 4:20:12 | 8:16:13 | 10:16:40 | 16:32:26 |
6:20 | 38s | 2:32 | 5:04 | 19:00 | 31:40 | 1:03:20 | 2:13:37 | 4:27:14 | 8:29:38 | 10:33:20 | 16:59:15 |
6:30 | 39s | 2:36 | 5:12 | 19:30 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 | 8:43:02 | 10:50:00 | 17:26:04 |
6:40 | 40s | 2:40 | 5:20 | 20:00 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 | 8:56:27 | 11:06:40 | 17:52:54 |
6:50 | 41s | 2:44 | 5:28 | 20:30 | 34:10 | 1:08:20 | 2:24:10 | 4:48:20 | 9:09:52 | 11:23:20 | 18:19:43 |
7:00 | 42s | 2:48 | 5:36 | 21:00 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 | 9:23:16 | 11:40:00 | 18:46:32 |
4:00 | 15s | 1:00 | 1:59 | 7:27 | 12:26 | 24:51 | 52:26 | 1:44:53 | 3:20:00 | 4:08:33 | 6:40:00 |
4:10 | 16s | 1:02 | 2:04 | 7:46 | 12:57 | 25:53 | 54:37 | 1:49:15 | 3:28:20 | 4:18:54 | 6:56:40 |
4:20 | 16s | 1:05 | 2:09 | 8:05 | 13:28 | 26:56 | 56:48 | 1:53:37 | 3:36:40 | 4:29:16 | 7:13:20 |
4:30 | 17s | 1:07 | 2:14 | 8:23 | 13:59 | 27:58 | 59:00 | 1:57:59 | 3:45:00 | 4:39:37 | 7:30:00 |
4:40 | 17s | 1:10 | 2:19 | 8:42 | 14:30 | 29:00 | 1:01:11 | 2:02:21 | 3:53:20 | 4:49:58 | 7:46:40 |
4:50 | 18s | 1:12 | 2:24 | 9:01 | 15:01 | 30:02 | 1:03:22 | 2:06:43 | 4:01:40 | 5:00:20 | 8:03:20 |
5:00 | 19s | 1:15 | 2:29 | 9:19 | 15:32 | 31:04 | 1:05:33 | 2:11:06 | 4:10:00 | 5:10:41 | 8:20:00 |
5:10 | 19s | 1:17 | 2:34 | 9:38 | 16:03 | 32:06 | 1:07:44 | 2:15:28 | 4:18:20 | 5:21:03 | 8:36:40 |
5:20 | 20s | 1:20 | 2:39 | 9:57 | 16:34 | 33:08 | 1:09:55 | 2:19:50 | 4:26:40 | 5:31:24 | 8:53:20 |
5:30 | 21s | 1:22 | 2:44 | 10:15 | 17:05 | 34:11 | 1:12:06 | 2:24:12 | 4:35:00 | 5:41:45 | 9:10:00 |
5:40 | 21s | 1:25 | 2:49 | 10:34 | 17:36 | 35:13 | 1:14:17 | 2:28:34 | 4:43:20 | 5:52:07 | 9:26:40 |
5:50 | 22s | 1:27 | 2:54 | 10:52 | 18:07 | 36:15 | 1:16:28 | 2:32:57 | 4:51:40 | 6:02:28 | 9:43:20 |
6:00 | 22s | 1:29 | 2:59 | 11:11 | 18:38 | 37:17 | 1:18:39 | 2:37:19 | 5:00:00 | 6:12:49 | 10:00:00 |
6:10 | 23s | 1:32 | 3:04 | 11:30 | 19:10 | 38:19 | 1:20:50 | 2:41:41 | 5:08:20 | 6:23:11 | 10:16:40 |
6:20 | 24s | 1:34 | 3:09 | 11:48 | 19:41 | 39:21 | 1:23:02 | 2:46:03 | 5:16:40 | 6:33:32 | 10:33:20 |
6:30 | 24s | 1:37 | 3:14 | 12:07 | 20:12 | 40:23 | 1:25:13 | 2:50:25 | 5:25:00 | 6:43:53 | 10:50:00 |
6:40 | 25s | 1:39 | 3:19 | 12:26 | 20:43 | 41:25 | 1:27:24 | 2:54:48 | 5:33:20 | 6:54:15 | 11:06:40 |
6:50 | 25s | 1:42 | 3:24 | 12:44 | 21:14 | 42:28 | 1:29:35 | 2:59:10 | 5:41:40 | 7:04:36 | 11:23:20 |
7:00 | 26s | 1:44 | 3:29 | 13:03 | 21:45 | 43:30 | 1:31:46 | 3:03:32 | 5:50:00 | 7:14:58 | 11:40:00 |
7:10 | 27s | 1:47 | 3:34 | 13:22 | 22:16 | 44:32 | 1:33:57 | 3:07:54 | 5:58:20 | 7:25:19 | 11:56:40 |
7:20 | 27s | 1:49 | 3:39 | 13:40 | 22:47 | 45:34 | 1:36:08 | 3:12:16 | 6:06:40 | 7:35:40 | 12:13:20 |
7:30 | 28s | 1:52 | 3:44 | 13:59 | 23:18 | 46:36 | 1:38:19 | 3:16:38 | 6:15:00 | 7:46:02 | 12:30:00 |
7:40 | 29s | 1:54 | 3:49 | 14:17 | 23:49 | 47:38 | 1:40:30 | 3:21:01 | 6:23:20 | 7:56:23 | 12:46:40 |
7:50 | 29s | 1:57 | 3:54 | 14:36 | 24:20 | 48:40 | 1:42:41 | 3:25:23 | 6:31:40 | 8:06:44 | 13:03:20 |
8:00 | 30s | 1:59 | 3:59 | 14:55 | 24:51 | 49:43 | 1:44:53 | 3:29:45 | 6:40:00 | 8:17:06 | 13:20:00 |
8:10 | 30s | 2:02 | 4:04 | 15:13 | 25:22 | 50:45 | 1:47:04 | 3:34:07 | 6:48:20 | 8:27:27 | 13:36:40 |
8:20 | 31s | 2:04 | 4:09 | 15:32 | 25:53 | 51:47 | 1:49:15 | 3:38:29 | 6:56:40 | 8:37:49 | 13:53:20 |
8:30 | 32s | 2:07 | 4:14 | 15:51 | 26:24 | 52:49 | 1:51:26 | 3:42:52 | 7:05:00 | 8:48:10 | 14:10:00 |
8:40 | 32s | 2:09 | 4:18 | 16:09 | 26:56 | 53:51 | 1:53:37 | 3:47:14 | 7:13:20 | 8:58:31 | 14:26:40 |
8:50 | 33s | 2:12 | 4:23 | 16:28 | 27:27 | 54:53 | 1:55:48 | 3:51:36 | 7:21:40 | 9:08:53 | 14:43:20 |
9:00 | 34s | 2:14 | 4:28 | 16:47 | 27:58 | 55:55 | 1:57:59 | 3:55:58 | 7:30:00 | 9:19:14 | 15:00:00 |
9:10 | 34s | 2:17 | 4:33 | 17:05 | 28:29 | 56:58 | 2:00:10 | 4:00:20 | 7:38:20 | 9:29:35 | 15:16:40 |
9:20 | 35s | 2:19 | 4:38 | 17:24 | 29:00 | 58:00 | 2:02:21 | 4:04:43 | 7:46:40 | 9:39:57 | 15:33:20 |
9:30 | 35s | 2:22 | 4:43 | 17:43 | 29:31 | 59:02 | 2:04:32 | 4:09:05 | 7:55:00 | 9:50:18 | 15:50:00 |
9:40 | 36s | 2:24 | 4:48 | 18:01 | 30:02 | 1:00:04 | 2:06:43 | 4:13:27 | 8:03:20 | 10:00:40 | 16:06:40 |
9:50 | 37s | 2:27 | 4:53 | 18:20 | 30:33 | 1:01:06 | 2:08:55 | 4:17:49 | 8:11:40 | 10:11:01 | 16:23:20 |
10:00 | 37s | 2:29 | 4:58 | 18:38 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 | 8:20:00 | 10:21:22 | 16:40:00 |
10:10 | 38s | 2:32 | 5:03 | 18:57 | 31:35 | 1:03:10 | 2:13:17 | 4:26:33 | 8:28:20 | 10:31:44 | 16:56:40 |
10:20 | 39s | 2:34 | 5:08 | 19:16 | 32:06 | 1:04:13 | 2:15:28 | 4:30:56 | 8:36:40 | 10:42:05 | 17:13:20 |
10:30 | 39s | 2:37 | 5:13 | 19:34 | 32:37 | 1:05:15 | 2:17:39 | 4:35:18 | 8:45:00 | 10:52:26 | 17:30:00 |
10:40 | 40s | 2:39 | 5:18 | 19:53 | 33:08 | 1:06:17 | 2:19:50 | 4:39:40 | 8:53:20 | 11:02:48 | 17:46:40 |
10:50 | 40s | 2:42 | 5:23 | 20:12 | 33:39 | 1:07:19 | 2:22:01 | 4:44:02 | 9:01:40 | 11:13:09 | 18:03:20 |
11:00 | 41s | 2:44 | 5:28 | 20:30 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 | 9:10:00 | 11:23:30 | 18:20:00 |
The laps in a backyard ultra are always 6706 meters (4.167 miles), and must be completed within one hour.
The table below shows what pace you must keep to be able to rest for a certain duration before the next lap starts.
Rest | Pace | |
---|---|---|
0 min | 8:57 min/km | 14:24 min/mi |
1 min | 8:48 min/km | 14:10 min/mi |
2 min | 8:39 min/km | 13:55 min/mi |
3 min | 8:30 min/km | 13:41 min/mi |
4 min | 8:21 min/km | 13:26 min/mi |
5 min | 8:12 min/km | 13:12 min/mi |
6 min | 8:03 min/km | 12:58 min/mi |
7 min | 7:54 min/km | 12:43 min/mi |
8 min | 7:45 min/km | 12:29 min/mi |
9 min | 7:36 min/km | 12:14 min/mi |
10 min | 7:27 min/km | 12:00 min/mi |
11 min | 7:18 min/km | 11:46 min/mi |
12 min | 7:09 min/km | 11:31 min/mi |
13 min | 7:01 min/km | 11:17 min/mi |
14 min | 6:52 min/km | 11:02 min/mi |
15 min | 6:43 min/km | 10:48 min/mi |
16 min | 6:34 min/km | 10:34 min/mi |
17 min | 6:25 min/km | 10:19 min/mi |
18 min | 6:16 min/km | 10:05 min/mi |
19 min | 6:07 min/km | 9:50 min/mi |
20 min | 5:58 min/km | 9:36 min/mi |
This table shows the total distance completed after a certain number of laps. The time is the number of laps times 1 hour.
Laps | Distance | |
---|---|---|
1 | 6.706 km | 4.167 mi |
2 | 13.412 km | 8.334 mi |
3 | 20.118 km | 12.501 mi |
4 | 26.824 km | 16.668 mi |
5 | 33.53 km | 20.835 mi |
6 | 40.236 km | 25.001 mi |
7 | 46.942 km | 29.168 mi |
8 | 53.648 km | 33.335 mi |
9 | 60.354 km | 37.502 mi |
10 | 67.06 km | 41.669 mi |
11 | 73.766 km | 45.836 mi |
12 | 80.472 km | 50.003 mi |
13 | 87.178 km | 54.17 mi |
14 | 93.884 km | 58.337 mi |
15 | 100.59 km | 62.504 mi |
16 | 107.296 km | 66.671 mi |
17 | 114.002 km | 70.838 mi |
18 | 120.708 km | 75.004 mi |
19 | 127.414 km | 79.171 mi |
20 | 134.12 km | 83.338 mi |
21 | 140.826 km | 87.505 mi |
22 | 147.532 km | 91.672 mi |
23 | 154.238 km | 95.839 mi |
24 | 160.944 km | 100.006 mi |
25 | 167.65 km | 104.173 mi |
26 | 174.356 km | 108.34 mi |
27 | 181.062 km | 112.507 mi |
28 | 187.768 km | 116.674 mi |
29 | 194.474 km | 120.841 mi |
30 | 201.18 km | 125.007 mi |
31 | 207.886 km | 129.174 mi |
32 | 214.592 km | 133.341 mi |
33 | 221.298 km | 137.508 mi |
34 | 228.004 km | 141.675 mi |
35 | 234.71 km | 145.842 mi |
36 | 241.416 km | 150.009 mi |
37 | 248.122 km | 154.176 mi |
38 | 254.828 km | 158.343 mi |
39 | 261.534 km | 162.51 mi |
40 | 268.24 km | 166.677 mi |
41 | 274.946 km | 170.844 mi |
42 | 281.652 km | 175.01 mi |
43 | 288.358 km | 179.177 mi |
44 | 295.064 km | 183.344 mi |
45 | 301.77 km | 187.511 mi |
46 | 308.476 km | 191.678 mi |
47 | 315.182 km | 195.845 mi |
48 | 321.888 km | 200.012 mi |
49 | 328.594 km | 204.179 mi |
50 | 335.3 km | 208.346 mi |
51 | 342.006 km | 212.513 mi |
52 | 348.712 km | 216.68 mi |
53 | 355.418 km | 220.847 mi |
54 | 362.124 km | 225.013 mi |
55 | 368.83 km | 229.18 mi |
56 | 375.536 km | 233.347 mi |
57 | 382.242 km | 237.514 mi |
58 | 388.948 km | 241.681 mi |
59 | 395.654 km | 245.848 mi |
60 | 402.36 km | 250.015 mi |
61 | 409.066 km | 254.182 mi |
62 | 415.772 km | 258.349 mi |
63 | 422.478 km | 262.516 mi |
64 | 429.184 km | 266.683 mi |
65 | 435.89 km | 270.849 mi |
66 | 442.596 km | 275.016 mi |
67 | 449.302 km | 279.183 mi |
68 | 456.008 km | 283.35 mi |
69 | 462.714 km | 287.517 mi |
70 | 469.42 km | 291.684 mi |
This calculator uses Jack Daniels" formula for calculating "VDOT" ( V̇O2max) from a race performance, which is not the same thing as VO2max, but is somewhat related.
You can use VDOT to compare performances or to get training paces from (see Jack Daniels" calculator).
It is recommended to use a race distance between 1500 m and 50 km.
Distances can be entered as e.g. "5k", "1mi", "400yds", "Marathon", "Half Marathon", or simply "1000m" or "2.5km".
Time and pace can be entered as e.g. "30m", "7m30s", "4h30m", or (HH:)MM:SS.
This calculator "splits" the above distance into smaller chunks below, and calculates how fast each part of the distance was covered, on average. It is very likely that the speed varied, which means that some parts were even faster than this.
Distances can be entered as e.g. "5k", "1mi", "400yds", "Marathon", "Half Marathon", or simply "1000m" or "2.5km".
Time and pace can be entered as e.g. "30m", "7m30s", "4h30m", or (HH:)MM:SS.
Distance | Time |
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Enter distance and time to calculate split times. Select a pacing strategy, positive or negative splits.
How to Run a Marathon: Negative Split, Even Pace, or Positive Split
The marathon is a long race and for such a distance you need a strategy to set a new personal best or finish your first marathon. Therefore, the chosen pace strategy in the marathon has a very important role.
There are three basic strategies for running pace in a marathon or half marathon:
- Positive split.
- Even split.
- Negative split.
The positive split is a strategy followed by beginners and even seasoned runners. At the beginning of the race, the speed is maximum or close to it. In the middle of the race, the pace of the race decreases. Such runners finish the marathon, almost on foot, because at the beginning of the race they spent a lot of energy on a fast pace and later could not maintain this pace.

Running in a positive split is not a good strategy for a marathon.
The even split strategy is followed by experienced runners; for beginners, this strategy will be difficult, since you need to maintain the target running pace throughout the marathon.
If you are a seasoned runner and love pain (No pain, no gain), you can use a steady pace in the race.
A negative split will save energy loss and help you feel strong at the finish line. The negative split strategy is suitable for runners of all levels and provides an opportunity to distribute forces throughout the marathon.
Negative split is used even by pro athletes, most of the records in races are set with negative split.
What are Negative Splits
The strategy of the negative split is very simple to understand. The first half of the race runs slower than the second. In the first half of the race, you must run slower than you can to save energy for the second half of the marathon. During the second half of the race, you should gradually increase the pace of your run, which will allow you to finish very well.
The main problem that can prevent you from running with a negative split is excitement and adrenaline at the start of the marathon. Calm down and start slower than your target running pace.
How to Run Negative Splits
To run a negative split, you need to know well your pace per mile, which you can maintain throughout the distance. Our pace calculator will help you calculate the pace and time of a Marathon, Half Marathon or any other distance. Knowing your target pace will help you know the estimated finish time for the marathon. Add data to the calculator: race distance and time, and set a negative split from 1% to 3%. You will receive a layout of pace for the entire race
FAQ about the Marathon Split
Split is a term in running that means the time you took to complete the race. Our calculator is needed to calculate your split for the race, based on your pace and time, and distance.
You can overcome the race with different pace options:
🟥 Positive split.
🟥 Even split.
🟥 Negative split.
The best option is the negative split 🏆
A negative split is when the second half of the race is faster than the first. On our calculator, you can calculate the negative split for any distance from 5K to a marathon or ultramarathon. You can find out and plan for your race the desired rate of the negative split of 1-3%.