Altitude Pace Calculator
7:30/mi
+30s/mi
7:30 /mi · sea 7:00 · 5000 ft · +30s /mi
- Altitude pace
- 7:30/mi
- Sea-level pace
- 7:00/mi
- Penalty
- +30s /mi
- Elevation
- 5000 ft
4:40 /km · 8.00 mph
4:21 /km
+30s /mi · +19s /km
5000 ft · 1524 m
Altitude-adjusted
7:30 /mi · 4:40 /km · 8.00 mph · 12.87 km/h from 7:00 /mi sea-level at 5000 ft (1524 m) · +30s /mi.
Field estimate from a coach-style altitude table. Aerobic efforts only. Not a training plan.
Sea-level pace plus elevation seconds per mile — not VDOT, not McMillan, not medical advice. Same even-pace mile as the pace calculator · heat pace · grade-adjusted pace.
Worked examples
7:00 /mi · 5000 ft
Altitude 7:30 /mi · 4:40 /km · +30s /mi
7:00 /mi · 2000 ft
Altitude 7:00 /mi · +0s /mi
7:00 /mi · 8000 ft
Altitude 8:25 /mi · +85s /mi · thin-air range
How it works
Sea-level pace plus extra seconds per mile from elevation. The curve is a piecewise-linear fit to a coach-style altitude chart of the kind published in U.S. running magazines and club handouts (no change below ~2000 ft, about 10 seconds at 3000 ft, ~30 seconds around 5000 ft, and a minute-plus above 8000 ft). Linear interpolate between knots; Metric converts the same seconds-per-mile penalty. This is a field estimate for aerobic efforts, not a lab VO2 model, and not VDOT or McMillan.
- altitude pace = sea-level pace + elevation penalty
- elev ≤ 2000 ft → +0 s/mi
- 3000 ft → +10 · 4000 ft → +18 · 5000 ft → +30
- 6000 ft → +45 · 7000 ft → +62 · 8000 ft → +85 · 9000 ft → +110
- s/km = s/mi ÷ 1.609344 · 1 ft = 0.3048 m
Same even-pace mile as the running pace calculator · heat pace · grade-adjusted pace. Not medical or coaching advice.
FAQ
What is an altitude pace calculator?
An altitude pace calculator adds an elevation penalty to a sea-level goal pace. Default 7:00 per mile at 5000 ft is 7:30 per mile (+30 seconds). There is no Calculate button; the adjusted pace updates live.
How does elevation change running pace?
Thinner air at altitude means a slower sustainable aerobic pace. This page uses a continuous piecewise-linear fit to a coach-style altitude table of extra seconds per mile: 2000 ft +0, 3000 ft +10, 4000 ft +18, 5000 ft +30, 6000 ft +45, 7000 ft +62, 8000 ft +85. Metric uses the same seconds-per-mile curve, converted to min/km.
Where does the altitude table come from?
Running magazines and club handouts have published altitude pace charts for years (roughly: no change below ~2000 ft, about 10 seconds per mile at 3000 ft, ~30s/mi around 5000 ft, and a minute-plus above 8000 ft). SplitLab interpolates those coach-style steps. It is a field estimate for aerobic efforts, not a lab VO2 model, and not VDOT or McMillan.
Should I slow more above 8000 ft?
Yes. At 8000 ft this page adds 85 seconds per mile and shows a calm thin-air note. That is a field estimate, not medical advice. Slow further or allow more acclimatization if you feel unwell.
Is this VDOT or McMillan?
No. This page does not clone VDOT, McMillan, or any branded training table. Sea-level pace plus a published-style elevation penalty, converted for Metric. Not a training plan.