Race predictor is a helpful tool for all the runners and athletes who want to develop their race results. Based on your previous running scores, our running time calculator will foresee the time for another run competition. Without complicated analysis check quickly whether you are able to cover another distance at a satisfying time and running pace.
In the article below, you will find a short tutorial on how to use the calculator, a description of some aspects of training and few tips for race day preparation. Calculations in our running time predictor are based on the mathematical formula published in in Runner's World Magazine.
The equation was devised by Peter Riegel, American research engineer and marathoner. The expression allows predicting race times for runners and other athletes giving a certain performance at another distance. During the years, the formula has been widely approved by sports community, thanks to its high calculation accuracy and simplicity in its application.
Before using the running time predictor, there are some points worth to note about Riegel's equation:. The great benefit of this formula is that it's adjusted for distance - it doesn't simply double e. To be sure you're using the running time calculator properly, let's go together through the example below:. Keep in in mind that either 5km, 15km, half marathon races, or mountain runs have significantly different characteristics. For each of them, during training, you will need to focus on different aspects, e.
It means that for each race type you will need to follow a specific training plan to be able to keep a good running pace. Your few weeks' race training is done. You did a good job! The race day is close ahead.
Still, you should make sure you properly prepare for these memorable hours. A few points to focus on:. Embed Share via. Recent run data. Run distance. Run time. Predictions for new run. New run distance. Predicted time. Marathon pace. Running calorie. Race Predictor By Filip Derma. Table of contents: Running time - how to predict? Pete Riegel's formula assumptions How to use race predictor? Want to be prepared for the race?
Follow the training plan! Race day preparation.Promotion: Save This calculator is based on an idea from Daniels' Running Formula. The suggestion is that changes in weight following a break from running will result in changes in VO 2 Max or VDOTwhich will affect training paces and race performance.
Promotion: Kindle Unlimited Membership Plans. Many runners are intrigued by the idea that they can achieve faster times by simply losing weight. Losing any non-functional weight can help improve your performance. And conversely, adding non-functional weight can see times slow as a result. By non-functional weight we mean any weight that is not necessary for health, wellbeing and the various components of fitness.
This calculator works on the simplistic idea that, all other things being equal, changes in weight will cause changes in your VO 2 Max, and therefore performance. Coach Jack Daniels suggests that such a calculation can be useful for those returning to running after a break who may have gained weight due to decreased activity.
He also provides calculations to help determine how much fitness may have been lost due to inactivity. The logic Wikipedia has a good description of VO 2 Max. Simplifying, it is a number that indicates the maximum amount of oxygen your muscles can make use of during exercise. If you have a higher VO 2 Max then you can make better use of oxygen, so your muscles will work more effectively, so you'll be able to run more quickly.
VO 2 Max is usually expressed as the rate of millilitres of oxygen used per minute for each kilogram of body mass:. If "body mass" is lower in the above equation, then VO 2 Max will be higher. This suggests that losing weight will result in a higher VO 2 Max.
This conclusion comes with the rather large requirement that other things remain equal. In reality, other things are rarely equal. For example, losing weight will mean you have less to carry around and therefore less work to do, but some of the loss will probably be muscle mass, so you could end up less able to transport that reduced weight.
And if you're already underweight, then further weight loss will actually weaken performance. There are also examples of functional weight that aren't directly linked to our body composition. For example, over the short term, weight can fluctuate because of hydration levels and energy stores.
One difficulty in determining the precise impact of weight gain or weight loss on running paces is that useful changes in body composition take time. And during that time various other things that directly contribute to fitness will also change. Bear in mind that training volume, frequency and intensity will generally have a far greater influence on fitness than body mass. For example, a runner who gains 6 pounds when injured and unable to train, and who then notices a reduction in performance when returning to train, would struggle to determine how much of that reduction was due to extra mass and how much was due to lost training time.
Each will have had an impact, but the precise contribution of each is very difficult to work out. Some suggest that it's possible to gauge the effects of extra mass by running with a weighted backpack or weighted vestbut this ignores the distribution of mass that occurs in real-life and, again, the ratio of functional to non-functional mass. With that all said, it may seem that the calculator below is not particularly helpful.The age grade calculator is a method used to identify the quality of a performance adjusted for gender, age, and distance.
It is a great way of comparing your own performances across various distances and also against the performances of other runners as it allows for adjustment to these factors to provide a percentage result.
The higher the percentage result, the better the performance. Select your gender, event and time result, then press the Calculate button to retrieve your age-graded performance details. Your performance is evaluated against the approved standards to determine your age grade performance. After you have calculated your age-graded performance, you can enter a different age here to get an equivalent age-graded performance. Then check out some of the 5k training plans10k training plansand half marathon training plans on this site.
Or have a look at the training section for example sessions that can help. Hi, thank you for letting me know about this. Seems in this scenario the calculation is getting into a bit of a muddle. I will look at this right away and correct it Thanks again. Curious as to why the standards are so tough? Does this mean amongst all competing runners or just the general population? Re the age grade calculator, can I ask which age you put in?
Also, which browser were you using? I put in age And time of 24mins not 25 typo. I found changing the gender and distance selections made no difference to the given answer of Thanks, Steve.
Yes I see what you mean now. Thanks for letting me know and hope the training is going well. Hi, welcome to the site. I hope that this site provides a useful resource for my fellow runners in need of training plans geared towards a target time or new PB rather than just generic ability levels. I'm a keen amateur runner and qualified athletics coaching assistant and these plans helped me take my 5k time down from 24 mins to 16 mins, my 10k down from 42 mins to 32 minutes and my half marathon time from nowhere to Skip to content Age Grade Calculator.
Age Grade Calculator Form. Select Gender: Male. Select Race Distance: 5km. Enter Age:. Enter Time:. Open Standard:.The predictor gives an estimate of your time for a given distance using data from your recent races. Enter the distance and time from a recent race. You can optionally enter a second set of data from another race of a different distance, which will give a better prediction. Enter the distance you wish to predict and the predicted values will be calculated automatically.
See "Additional Information" below for description of Coef. This formula was first published in the August issue of Runner's World.
Race Time Predictor
Your overall pace slows as you run longer distances. The coefficient Coef describes this slow down. A larger value will produce a longer predicted time. If you enter a second distance, the predictor will automatically make use of this second value to create a personalized coefficient, which will improve the accuracy of the predicted time.
You can also type in your own performance factor to adjust the calculation. Typical values are 1. All rights reserved. Terms of Service Privacy Feedback Help. Race Time Predictor The predictor gives an estimate of your time for a given distance using data from your recent races. Usage: Enter the distance and time from a recent race.
Recent race data: Race 1 distance:.Factors such as age, sex, and fitness level can influence your 5K time. The average walker finishes a 5K in 45 to 60 minutes. Age plays a part when it comes to determining 5K averages, though as you can see from the chart below, some age groups fare better than their younger counterparts.
If you run a mile about every 8 minutes, you can count on your 5K time being under or around 25 minutes. Set up a fitness plan that builds up over a few weeks or months. Balance out your running routine with low-impact exercises such as swimming, cycling, and elliptical training. Everyday runners can aim to complete a mile in about 9 to 12 minutes.
Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark. To get fit and improve running speed, focus on building up gradually over a few weeks or months.
You may also want to consider a few more tips to improve your time, including:. Vary your workouts by changing the intensity, distance, and time. Use interval training to exhaust your muscles by pushing yourself as hard as you can for a set time, and then allow for a recovery period. One example is to do 1 minute of intense exercise followed by 2 minutes of recovery. Do this for 4 rounds for a total of 12 minutes.
Or you can run at a high speed for 2 to 5 minutes followed by an equal time spent jogging. Do this 4 to 6 times. You can find a few sample 5K training schedules here.
Keep track of your progress by logging your workout details in a journal or an app. Record your running times, workouts, and diet. Nutrition plays a part in 5K preparation. While training, include plenty of lean proteins, healthy fats, and complex carbohydrates. Have fresh fruit, green vegetables, and healthy protein shakes on the regular.
Reduce your intake of alcohol and processed, sugary foods. Pace yourself as you build your speed, endurance, and strength, but also be sure to challenge yourself along the way. Have fun with it, and use your progress as motivation for meeting your personal best.
An ideal running heart rate will vary from person to person depending on several characteristics like fitness level and age. But the American Heart….Use this runner's pace calculator to determine your 5k pace — or your pace per mile for a given distance. Simply enter any two variables — pace, time or distance — into our pace calculator below.
Pace calculators are useful for both new runners and expert runners. Ready to start training? Learn how to improve your form and technique and find running workouts suited to your needs. For many runners, the road to improvement can be filled with pot holes and road blocks.
These tips will help you detour with ease. Not much is worse for a runner than hitting a speed plateau. Five of them, in fact. Every runner should abide by these 25 time-tested, universally accepted axioms of the sport. Want to run faster? Start integrating these three workouts into your running routine to get faster now. Pace yourself. These tips are here to help.
Explore Similar Articles. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium.Compare your running time to the time of your fellow runners. Results are based on 35 million results collected in the last 20 years from more than 28, races. Using this calculator you can see how many people, in general, are slower than you at the distance you are competing at. Also, you can compare yourself to the people of your gender and age group.
For a detailed analysis of American runners, check this state comparison. If you want to be an above-average 5K runner you should aim to have a finish time faster than 35 minutes. For women, to be an above-average runner, you should be faster than minutes. For men, to be an above-average runner, you should be faster than minutes. If you want to be an above-average 10K runner you should aim to have a finish time faster than hours. For women, to be an above-average runner, you should be faster than hours.
If you want to be an above-average half marathon runner you should aim to have a finish time faster than hours. For men, to be an above-average runner, you should be faster than hours. If running is not your thing, we cover tons of other sports footwear as well like basketball shoeshiking bootshiking sandalssoccer cleatstraining shoesgolf shoesclimbing shoe s, and tons of others. We even have detailed info on retro sneakersskate shoesand high-fashioned kicks from designers like Nic Galway and Tinker Hatfield.
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