The Pace Calculator helps determine pace splits for a racing event or calculate the pace during past runs. Pace calculation can be done by selecting a preset distance or entering custom distance (in km or mi) and time.
The pace calculator can help plan training and racing. Setting a goal finishing time for a race is a good way to begin any training plan.
With a goal finishing time in mind, use the pace calculator to determine what pace to run during the event to achieve the goal!
The following examples are for 30-year-old intermediate-level runners. World record times are shown for reference.
|Distance||Gender||Finishing Time||Average Pace (min/km)||Average Pace (min/mile)||World Record Finishing Time|
Use this free half marathon pace chart (and free half marathon training plan) to find predicted race finishing times for half marathon and other common race distances. Simply take the finishing time of a recent race and see the anticipated finish times of other distances. Alternatively, find the average 1 km pace from a recent run to find how long it would take to finish a race run at that same pace.
Just knowing the average pace to run to achieve a goal time isn’t going to cut it. If it were that easy, people would just start running their goal pace for as long as they could hold it and eventually, they could hold that pace long enough to finish their goal race in their goal time. That may seem like a good way to increase running stamina, but it quickly leads to burnout.
Instead, use the pace calculator as a baseline to plan to achieve a race goal. If one knows they can run a 10k in an hour, but they want to run a 10k in 40 minutes, they know they have to work on getting faster.
Getting faster means training consistently, efficiently, and effectively. Luckily, premium members of adidas Running can sign up for a training plan to help them achieve their goals. Whether it’s running a 5k or a marathon, the training plan builder will create a customized training plan tailored to an individual’s ability and goals.
Once the training plan has begun, check out the paces of the runs prescribed by the plan. Do they seem reasonable? If so, the plan is a good one. If not, the plan is too aggressive. Err on the side of a training plan being too easy rather than too hard.
A training plan that is too hard will just be demoralizing and can even lead to injury (here are the symptoms of overtraining). A too-easy plan can be augmented by simply running more at an easy pace.
Go out for a run and note down how strenuous the activity was on a scale of 1-10 where 1 is the easiest and 10 is unforgettably difficult. Note down the pace of the run using the pace calculator. Check out the heart rate zone calculator to help find ideal training zones.
If the run difficulty fell between 1-5, this is an easy-paced run. 80% of training runs should be run at the pace associated with this difficulty level. These runs primarily burn fat and build the body’s cardiovascular system through mitochondrial growth. In short, these runs teach the body to build better endurance. These runs would be below 70% max heart rate.
If the run difficulty fell between 6-7, it was likely a medium-paced run (or threshold run). 10-15% of training runs should be run at that pace. This pace improves the body’s ability to process lactate, which is crucial for all performance across all race distances. These runs are great for training running economy (increasing the “miles per gallon” or efficiency of the body). These runs would be between 70 – 80% max heart rate.
If the run difficulty fell between 8-10, it was likely a high-intensity run or even a race. These runs should constitute the smallest portion of training (merely 1-2 days out of every 7-10 day cycle). These runs are often run as interval sessions on the track. These could be VO2 max runs, anaerobic capacity runs or sprint training sessions.
They are the highest intensity and very demanding sessions. Most beginner runners should likely skip these runs and simply focus on running more frequently and consistently. Advanced runners need these sessions to push themselves to new performance levels or even remain at their current level.
These runs would typically be above 80% max heart rate and up to max heart rate for truly epic interval sessions.
Beginner runners should skip higher intensity run days until they have some experience training and a good base built up. After that, most runners should include one or two days of higher intensity training per week. Most runners benefit from one to two recovery days per week with no running or very easy running (for advanced runners).
Check out this post that answers some of the most frequently asked questions about workout scheduling. Premium members can enjoy stress-free workout scheduling by using the training plan builder in adidas Running and adidas Training.
It’s easy to get caught up cranking out kilometers at a fun pace! But every training plan should also include cross-training sessions where pace doesn’t matter. Here’s some example exercises and workouts to do for cross-training:
Running burns tons of calories. It’s important to fuel before, during and after the workout. Check out these posts on nutrition for runners to help nail the next race pace session:
Download adidas Running to easily track pace, distance, duration, calories, heart rate and many more class-leading metrics during workouts and after!