Bumping your ratio up to 6:1 will make you faster, and lowering it to 4:1 will result in slower finishing times. All you have to do is enter the length of your running interval, the length of your walking interval and your pace for each, and the calculator will give you your net pace (in min/km and min/mile), as well as your estimated finishing time for distances from the 1,500m all the way up to a marathon.įor example, if your running pace is 5:30/km and your walking pace is 12:00/km, a 5:1 running to walking ratio will result in a 5K time of 30:13, a half-marathon of 2:07:33 and a marathon time of 4:15:06. This useful tool can be found at, along with a few other helpful calculators to help runners of all abilities determine their optimal pace for any distance. RELATED: Ease into running with a walk/run program
#Running time converter how to
The optimal walk/run ratio for you will depend on your goal time and pace, and if you’re not sure how to figure that out, the handy calculator below will do all the math for you. Our pace/speed calculator allows you to quickly between different running speeds and paces, and also finish times for 5k, 10k, the half marathon and the marathon. While some runners may scoff at the idea of walking during a race, if done properly, it can be an excellent strategy for many runners to get to the finish line in record time.
This gives you a good overview of the pace you need to run at to achieve different goal times.The walk/run is a common strategy used by many runners, from beginner to veteran, for both training runs and races.
#Running time converter pdf
We have put together a half marathon pace chart as a pdf for you with the expected goal times and the corresponding pace times in min/km. Try to run each kilometer at a steady pace during the race. Once you have determined your realistic half marathon time, you can then divide this goal time by the number of kilometers in the race to find your race pace per kilometer. A sports scientist or experienced coach can also estimate the expected finishing time with a high degree of accuracy and advise you on your training zones and race pace. You can determine them through specific tests performed in the lab or out in the field, such as a lactate threshold test or a VO2 max test. Determine your individual training zonesįinally, the most accurate, but slightly more complicated, method for finding your realistic race pace is to determine your individual training zones. This pace calculator will help you determine the pace you ran over different distances:ģ. For this method to be effective, you need to be very aware of your body. You can then use this during the race to adjust your running pace accordingly. The goal is to develop a feel for different speeds over different distances. Do several timed runs during your trainingĪnother method for estimating your race pace is to do several timed runs during your training.
Multiply this time by 2.223 to get your realistic half marathon time: 1:51 h. Using certain factors, you can calculate your expected half marathon time from your 5K or 10K personal best (PB).įormula for calculating a realistic half marathon time:Įxample: Your 10K personal best is 50 minutes. The easiest way to estimate your half marathon pace is to look at your race times over shorter distances. Calculate your running pace based on previous races
A downloadable PDF with a half marathon pace chartġ.This post includes 2 useful tools for planning your race pace: We can rewrite our result as 4 min 15 sec per km. Today we have some tips for you on how to go about finding a realistic running pace for your half marathon. To know how fast you need to run to complete a marathon in a given amount of time, lets say 3 hours, perform the following calculations: Convert time to minutes: 3 × 60 180 Divide the time (in minutes) by the distance (in kilometers): 180/42.195 4.2659. This is important because it helps you to optimize your half marathon prep and select the best strategy for the big day. But how do you know if this goal is actually realistic? Before the race, you need to be able to estimate your goal time as accurately as possible in order to choose the right running pace. You also have a desired goal time in mind. You have signed up for a half marathon and been training for the last few weeks.
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