We built two models to predict marathon time. The commonly used Riegel formula for race time prediction was well-calibrated for races up to a half-marathon, but dramatically underestimated marathon time, giving times at least 10 min too fast for half of runners. Tempo runs were more strongly associated with velocity for shorter distances, while typical weekly training mileage and interval training had similar associations with velocity for all race distances. The difference in velocity between males and females decreased with increasing distance. Sex, age, BMI and race training were associated with mean race velocity for all race distances. The cohort was split 2:1 into a training set and validation set to create models to predict race time. An Internet survey was used to collect data from recreational endurance runners ( N = 2303). We examined factors associated with race performance and explored methods for race time prediction using information routinely available to a recreational runner.
Provided courtesy of the Cal Coast Track ClubĪll running pace charts are copyrighted and may not be altered, copied, or used on another web site without permission.Studies of endurance running have typically involved elite athletes, small sample sizes and measures that require special expertise or equipment. Then select the page devoted to the pace range that most closely matches your typical times. Knowing that pace, you can then structure your training accordingly.Ĭhoose which measure of pace-per mile or per kilometer-you prefer.
For example, if you’re targeting a sub-1:50 half marathon, you can easily see that you’ll need to average a 8:23 per mile or faster. To see what pace you’ll need to average to hit a specific goal time.So you can easily determine your pace per mile and/or pace per kilometer from a race or recent training run.There are two main reasons to consult these charts. Why should I use these running pace charts? Charts are available for pace per mile, from 5:00 per mile to 15:59 per mile, and pace per kilometer, from 3:00 per kilometer to 12:59 per kilometer.
Our pace charts show what time a given average pace will produce for six common race distances: 5K, 5 miles, 10K, 10 miles, half marathon, and marathon.
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