Race pace planner
Pick your race, set your goal time, and get the pace you need with a full split table - even splits or a sensible negative split.
Even or negative splits?
An even split - the same pace every kilometre - is the simplest plan and the right default for most runners. A negative split runs the first half slightly slower and finishes faster; almost every distance world record was set that way. This planner's negative split starts about 3% slower than goal pace and finishes about 3% faster, crossing over at halfway - a realistic, controlled progression rather than a hero finish.
How to use the splits on race day
- Don't chase the first km. Race adrenaline makes goal pace feel slow for the first kilometre. Trust the watch, not the feeling.
- Bank time is a myth. Running the first half faster "to be safe" costs more at the end than it saves at the start - pace debt collects interest.
- Check in at the marks. Compare your actual time at 5K, 10K and halfway against the table rather than reacting to every kilometre.
- Course matters. These splits assume flat. On a hilly course, spend effort evenly, not pace.
FAQs
What pace do I need for a sub-50 10K?
4:59 per km (8:02 per mile) or quicker. Set the planner to 10K and 50:00 to see the full table.
What pace is a 4-hour marathon?
5:41 per km (9:09 per mile). A negative-split plan would start around 5:51/km and finish around 5:31/km.
Why do my watch splits differ from the official course?
GPS wobble and racing lines mean most runners cover slightly more than the official distance - typically 0.5-1% extra. If it matters, plan a few seconds per km inside your goal pace.