Race pace planner
Pick your race and goal time to get the pace you need, along with a full split table for even or negative pacing.
Even or negative splits?
An even split holds the same pace every kilometre, which is the simplest plan and the right default for most runners. A negative split runs the first half slightly slower and finishes faster, and 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. That gives you 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.