Question 1

How do I calculate my pace?

Accepted Answer

Divide your running time by the distance. Example: 10 km in 50 minutes gives 50 ÷ 10 = 5 minutes per kilometre, a pace of 5:00 min/km. For odd values, convert the time to seconds first: 52:30 minutes are 3,150 seconds; divided by 10 km that is 315 seconds, or 5:15 min/km. The pace calculator above does this for any distance.

Question 2

How do I convert km/h to min/km?

Accepted Answer

Divide 60 by the speed in km/h. 12 km/h gives 60 ÷ 12 = 5 minutes per kilometre. The other way round: km/h = 60 ÷ pace in minutes, so a pace of 6:00 min/km equals 10 km/h. Convert the seconds to decimal minutes first: 5:30 min/km is 5.5 minutes, which is 10.9 km/h, not 60 ÷ 5.3.

Question 3

What pace do I need for a sub-4-hour marathon?

Accepted Answer

To cover 42.195 km in 4:00:00 you need an average of 5:41 min/km, about 10.5 km/h. A sub-2-hour half marathon also needs 5:41 min/km, a sub-50 10K needs 5:00 min/km and a sub-25 5K also 5:00 min/km. Allow a few seconds of buffer, because in big races you usually run slightly more than the official distance.

Question 4

How accurate is the Riegel formula?

Accepted Answer

For distances from about 1.5 km to the half marathon it often gives usable values, provided you are similarly well trained for the target distance. For the marathon it is too optimistic for many recreational runners, because energy stores run low from about 30 km. From 50:00 over 10 km it gives 1:50:19 for the half and 3:50:00 for the full marathon. For the marathon, it is safer to add a few minutes.

Question 5

What is a negative split?

Accepted Answer

With a negative split you run the second half faster than the first. Many coaches recommend it, because starting too fast costs you later. A difference of 1 to 3% is enough: in a 1:45:00 half marathon with a 2% negative split you run the first half in about 53:02 and the second in 51:58. In the calculator you set the percentage with the slider.

Question 6

What is a good pace for beginners?

Accepted Answer

A good beginner pace is one at which you can still hold a conversation. For many beginners that is between 6:30 and 8:00 min/km, sometimes slower. That is perfectly fine: most training kilometres should be easy. Speed comes with time. If you have health issues or are returning after a long break, talk to your doctor first.

Question 7

How do I convert min/km to min/mile?

Accepted Answer

One mile is 1.609344 km. Multiply your pace per kilometre by 1.609344. 5:00 min/km (300 seconds) becomes 300 × 1.609344 = about 483 seconds, or 8:03 min/mile. To go the other way, divide the mile pace by 1.609344. You need this conversion for training plans from the US or UK, for example.

Question 8

How long exactly are a half marathon and a marathon?

Accepted Answer

The marathon is 42.195 km long, the half marathon exactly half of that, 21.0975 km. The marathon distance has been fixed internationally since 1921. Officially measured courses tend to be slightly longer rather than shorter, and since you rarely run the ideal line, your watch often shows 42.4 to 42.6 km at the finish.

Guide: Pace Calculator

How to Calculate Your Running Pace, from 5K to Marathon

Predicting Your Marathon Time: The Riegel Formula and Its Limits

Converting km/h to min/km: Formula and Treadmill Table

Negative Split: How to Pace Your Race

How Fast Should You Run in Training? Easy Pace and Training Zones

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