Running Pace Calculator - Work Out Which Running Training Pace is Right for YouBelow I have got a running pace calculator for you. It will help you determine the right speed during your training.
Because in your training, the pace at which you run is of utmost importance to what you are trying to achieve.
Each type of running, each pace, will deliver its' own benefits to your body and to your running ability.
Therefore, your training should have a healthy mix of all types of running:
So, do a rep, then follow with 5-10 minutes of easy running to recover fully. Or whatever is appropriate for you. This is not about pushing VO2max, like when you are doing intervals. This is about form and running economy.
I have included links to pages that describe these types of running training in more detail at the bottom of this page.
How fast should you run?
The running pace calculator will tell you!
By the way, an important point I want to make when you want to use this calculator... So important that I'll put it in bold.....
It is important that you enter a recent performance in this pace calculator.
Not a goal performance.
The risk with putting in a goal performance is that your training pace is going to be too fast for what you can handle right now.
That's the sure way towards running injuries!
So, use a recent performance. Then compare this with the training paces you use. Usually you'll find that there is a good alignment between your race times and your training times.
Sometimes you can find some opportunity to push yourself a bit harder.
We can all get a bit complacent sometimes. You may find that your race performance points to a 5:30 min/km easy pace whereas you are running mostly 6:00 min/km. Then start experimenting in the next few runs with a pace that is faster than the 6:00 min/km. The big test then is: does it still feel easy?
How Do I Use This Running Training Pace Calculator
I use it in three ways.
The first way is pretty much as above. After a race I enter the details in the calculator and find out my running training paces according to the calculator. I then compare that with actual training paces and see if I need to make some adjustments.
When you get to the finish line of your next race,
think of the running pace calculator and use it well.
The second way is to work out what type of race performance I am currently capable of. With a bit of trial and error you can find out what 10k race time points to a 5:30 min/k easy pace (for example) or a 4:20 min/k tempo pace.
E.g. Let's say we'll be racing a 10k soon and currently our tempo pace is 4:30 min / km. Now, what kind of 10k would we be able to run.
Let's enter a 45 minute 10k. Outcome is 4:36 min / km.
Let's enter a 43 minute 10k. Outcome is 4:25 min / km.
Now, let's enter 44 minutes and the outcome is 4:30 min / km.
So, given the current tempo pace we'd expect to be able to run about 44 minutes in a 10k. That is helpful and it is a good goal to shoot for.
The third way is to understand how far removed my current level is from my goal level. Suppose I'd want to run a sub-3 marathon next year. Then, I could enter 2:59 for the marathon in the calculator and get out the following paces:
Now, if my current easy pace is 6:30 min/km and my tempo pace is 5:20 min/km I can immediately see I am way off my goal. It can provide a good reality check on what type of goal is reasonable for me.
I hope you use this calculator to its full ability.
It's one of the most useful running calculators, without a doubt.
It is useful, but just be careful with entering goal race performances and then modelling your training based on that goal race.
It will push you too much and so often leads to injury.
So... handle with care!!!
Oh, by the way, also make sure you check out the Race Conversion Calculator which will help you work out your expected race performance in one race, based on the results of another race.
The running pace calculator and the race conversion calculator are probably my two favorite running calculators!
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!