Split table
| Split | Split time | Pace | Elapsed |
|---|
The Running Genie builds your training around this goal time and adapts your paces from every run you log: App Store · Google Play
How the split calculator works
Your average pace is your goal time divided by the race distance. Each split is that pace multiplied by the split length, and the elapsed column adds the splits together. The last split is timed exactly, even when it is shorter than the others.
For a negative split, the first half of the race runs slower than average and the second half faster by the same percentage, so you still finish on your goal. The positive-split option shows what fading by the same margin looks like.
400 m lap times for common 5K goals
Lap, km and mile splits at even pace. A 5K is 12.5 laps of a 400 m track.
| 5K goal | 400 m lap | Per km | Per mile |
|---|---|---|---|
| 18:00 | 1:26 | 3:36 | 5:48 |
| 20:00 | 1:36 | 4:00 | 6:26 |
| 22:00 | 1:46 | 4:24 | 7:05 |
| 25:00 | 2:00 | 5:00 | 8:03 |
| 28:00 | 2:14 | 5:36 | 9:01 |
| 30:00 | 2:24 | 6:00 | 9:39 |
Marathon splits for common goal times
Even-pace 5 km, halfway and 30 km splits.
| Marathon goal | Every 5 km | Halfway | 30 km |
|---|---|---|---|
| 3:00:00 | 21:20 | 1:30:00 | 2:07:59 |
| 3:30:00 | 24:53 | 1:45:00 | 2:29:18 |
| 4:00:00 | 28:26 | 2:00:00 | 2:50:38 |
| 4:30:00 | 32:00 | 2:15:00 | 3:11:58 |
| 5:00:00 | 35:33 | 2:30:00 | 3:33:18 |
Using splits on race day
- Pick one unit: use the units your course marks (km or miles) so you can check against the markers, not just your watch.
- Allow for GPS drift: watches often read long in races, so trust the course markers and the elapsed column.
- Write down a few checkpoints: 5 km, halfway and 30 km for a marathon are enough to stay on track.
- Run the first split on pace: it will feel easy. That is the point.
Splits are the plan for race day. Get one for training too
The Running Genie builds a plan from your goal time and current fitness, sets the paces for every session, and adapts as your runs come in.
Frequently asked questions
What is a split in running?
A split is the time for one section of a race, such as a kilometre, a mile or a 400 m lap. Even splits mean every section takes the same time. Negative splits mean the second half is faster than the first.
How do I calculate my running splits?
Divide your goal time by the race distance to get your average pace, then multiply by the split length. For example, a 4:00:00 marathon averages 5:41 per km, so each 5 km split is 28:26. This calculator does it for every split, including the short final one.
What are 400 m lap times for my goal?
Choose “400 m lap” as the split length. A 5K is 12.5 laps, a 10K is 25 laps and a marathon is about 105.5 laps of a standard track.
How does the negative split option work?
With a d% negative split, the first half runs d% slower than your average pace and the second half d% faster, so the total still equals your goal. A 2% negative split on a 4:00:00 marathon gives a 2:02:24 halfway split.
Why does my last split look shorter?
Most race distances do not divide evenly into the split length. A half marathon in km splits ends with a 97.5 m segment, and a marathon in mile splits ends with about 0.22 miles. The calculator times that final segment exactly.
Related running calculators
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