Adjust target running pace for elevation gain using the Minetti energy cost model. Plan effort-based pacing on hilly courses.
This hill pace calculator adjusts flat-ground target pace for elevation gain. Enter your target pace, run distance, and total climb — for example, 5:00 per km over 10 km with 200 m of gain — to see a grade-adjusted pace that matches the same effort.
The adjustment uses the Minetti energy cost model for running on slopes. Uphill grades increase the metabolic cost of each step, so maintaining the same effort requires a slower pace than on flat ground.
For rolling terrain, use total elevation gain over the full distance to get an average grade. Steep climbs and long descents may feel different from the average — treat the result as a planning guide for effort-based pacing rather than a split-by-split prescription.
For treadmill sessions with incline, use the treadmill pace converter. To plan flat race splits, try the pace calculator.
Other tools that pair well with this calculator.
Free running pace calculator for km and miles. Enter distance, finish time, or target pace to work out the missing value, with kilometre splits.
Convert treadmill speed and incline to equivalent outdoor running pace. Account for grade using the ACSM metabolic cost formula.
Free marathon time calculator and race predictor. Estimate 5K, 10K, half marathon, and marathon finish times from a recent race using Riegel's formula.
