1. What is Pace Equivalence?

The pace equivalence formula converts a known running pace at one distance to an equivalent pace at another distance, accounting for the fact that running speed changes non-linearly with distance.

2. How Does the Calculator Work?

The calculator uses the pace conversion formula:

Where:

• \( P_{new} \) — Equivalent pace at new distance
• \( P_{ref} \) — Known pace at reference distance
• \( D_{ref} \) — Reference distance
• \( D_{new} \) — New distance
• \( k \) — Exponent (typically 1.06)

Explanation: The formula accounts for the fact that runners slow down non-linearly as distance increases, with the exponent k capturing this relationship.

3. Importance of Pace Conversion

Details: Pace conversion helps runners estimate race times for different distances, compare performances across events, and set appropriate training paces.

4. Using the Calculator

Tips: Enter your known pace in minutes:seconds format, the distance you ran that pace at, the new distance you want to predict for, and the exponent (typically 1.06).

5. Frequently Asked Questions (FAQ)

Q1: What is a typical value for k?
A: The exponent k is typically around 1.06 for most runners, but may vary slightly between individuals (range 1.03-1.10).

Q2: How accurate is this conversion?
A: It provides a good estimate for distances between 5K and marathon. Accuracy decreases for very short sprints or ultra distances.

Q3: Does this work for both km and miles?
A: Yes, as long as you're consistent with units (either use km for both distances or miles for both).

Q4: Why does pace increase non-linearly with distance?
A: Due to physiological factors like glycogen depletion, muscle fatigue, and thermoregulation that affect endurance performance.

Q5: Can I use this for training pace conversion?
A: Yes, but training paces may vary based on workout type (easy runs, tempo, intervals) and current fitness.