Cadence for Target Pace Calculator
Find the running cadence in steps per minute you need to hit a target pace at a given step length.
How it works
speed (m/min) = 1000 ÷ pace(min/km) · cadence (steps/min) = speed ÷ step length
Speed is the product of how long each step is and how many steps you take per minute, so cadence = speed ÷ step length. Raising cadence at a fixed pace means each step is shorter, which tends to reduce overstriding and impact; many coaches nudge runners toward 170–180 steps per minute. If a target cadence comes out unrealistically high, the step length you entered is too short for that pace, or the pace is too fast.
Worked example
A 6:00 min/km pace is 1000 ÷ 6 = 166.7 m/min. With a 1.0 m step, cadence = 166.7 ÷ 1.0 ≈ 167 steps per minute.
Frequently asked questions
What is a good running cadence?
Many runners are efficient around 170–180 steps per minute, but the ideal depends on height, leg length and speed. Aim for gradual increases rather than a universal target.
How do I raise my cadence?
Shorten your stride slightly and increase turnover — a metronome or music at the target beats-per-minute helps. Change it a few percent at a time to let your body adapt.
Why does my required cadence look too high?
Cadence rises as step length falls. If the number seems extreme, your entered step length is too short for that pace; measure your actual running step, which is usually 0.9–1.3 m.
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This calculator is for educational purposes. Double-check important results before acting on them.