Off to a Running Start

ORS Pace Calculator To get faster, should you work on your cadence, your stride, or both!? Use my Pace Calculator to find out!

ORS Pace Calculator Instructions

The ORS Pace Calculator enables you to determine the best strategy for improving your speed by examining how cadence and stride length affect your running pace. Once you have a strategy, you can create a training plan for making the necessary cadence and stride improvements. Or, you can sign-up for an Off to a Running Start membership and do it the easy way.


Let’s say that your average cadence is 165 and your stride length is 0.75 meters. (If you have a Garmin, these data points are easy to find.) Enter these values into the calculator to find that you’re running, on average, 13-minute miles. At this pace, you’d be able to complete a 5K in about 41 minutes, a half marathon in a little under three hours and a marathon in less than six.

But what if you were able to increase your cadence to 175? How much faster would you run?

Let’s find out! Change the cadence from 165 to 175. (Press tab on your keyboard or Done on your phone.)

Your pace would drop to 12.26 per mile (which is a 12:15* per mile pace), decreasing your 5K time to 38 minutes, your half-marathon time to 2:41 and your marathon time to well under six hours.

But what if you could actually increase your stride to one meter as well? Now you’re looking at a 28:36 5k! That’s actually 13 minutes faster than your original pace!! And can you imagine doing a half-marathon in two hours!?

Read more about stride length and cadence.

*Use the conversion chart to change 12.26 to 12:15.

The Pace Calculator displays pace in decimal format. Use this chart to convert decimal hours to minutes. For example, 0.25 is the same as 15 minutes.