Pace for common goal times
| Goal | Pace per km | Pace per mile |
|---|---|---|
| 5K in 25:00 | 5:00 | 8:03 |
| 5K in 30:00 | 6:00 | 9:39 |
| 10K in 50:00 | 5:00 | 8:03 |
| 10K in 1:00:00 | 6:00 | 9:39 |
| Half marathon in 1:45:00 | 4:59 | 8:01 |
| Half marathon in 2:00:00 | 5:41 | 9:09 |
| Marathon in 3:30:00 | 4:59 | 8:01 |
| Marathon in 4:00:00 | 5:41 | 9:09 |
| Marathon in 4:30:00 | 6:24 | 10:18 |
| Marathon in 5:00:00 | 7:07 | 11:27 |
How the calculator works
Pace is time divided by distance. Give it any two of the three and it solves for the third. Splits assume an even pace, which is also the fastest way to run most races: going out hard usually costs more time later than it saves early.
The predictor uses Riegel's formula: predicted time = known time × (new distance ÷ known distance)1.06. For example, a 50:00 10K predicts about 1:50:19 for the half marathon and 3:50:01 for the marathon, if you've done the training for those distances.
Pacing tips
- Start a little slower than goal pace for the first kilometre or two. Adrenaline makes fast feel easy.
- Run the heat, not the watch. In Malaysian humidity, slow down early rather than blow up late.
- Build strength, not just mileage. Stronger legs and a solid midline hold your form late in a race. It's the same reason a calisthenics base helps HYROX athletes.
- Training for HYROX? Use the HYROX time calculator to plan runs and stations together.
Sources
- Race prediction: Riegel PS. Athletic records and human endurance. American Scientist. 1981;69(3):285–290.