1. What is the Pace Conversion Formula?

The pace conversion formula allows runners to estimate their pace at different distances based on their performance at a known distance. It accounts for the non-linear relationship between distance and pace due to fatigue factors.

2. How Does the Calculator Work?

The calculator uses the pace conversion equation:

Where:

• \( P_{new} \) — Predicted pace for new distance
• \( P_{ref} \) — Known pace from reference distance
• \( D_{ref} \) — Reference distance
• \( D_{new} \) — New target distance
• \( k \) — Exponent (typically ≈1.06 for running)

Explanation: The exponent k accounts for the fact that pace increases non-linearly with distance due to accumulated fatigue.

3. Importance of Pace Conversion

Details: Pace conversion helps runners set realistic goals for races of different distances, plan training paces, and compare performances across different race distances.

4. Using the Calculator

Tips: Enter your known pace (e.g., 8:30 min/mile), the distance you ran that pace for (e.g., 5 km), the new target distance (e.g., 10 km), and the exponent (default 1.06 works for most runners).

5. Frequently Asked Questions (FAQ)

Q1: What's a typical value for the exponent k?
A: For running, k typically ranges from 1.05 to 1.07. The default 1.06 works well for most runners.

Q2: Does this work for very different distances?
A: The formula works best for moderate distance differences (e.g., 5k to 10k). Extreme conversions (e.g., mile to marathon) may be less accurate.

Q3: How does terrain affect the calculation?
A: The formula assumes similar terrain. Adjust expectations for hilly vs flat courses.

Q4: Can I use this for swimming or cycling?
A: Different sports have different exponents. Swimming typically uses k≈1.12, cycling k≈1.01-1.03.

Q5: Why does pace increase non-linearly with distance?
A: Due to accumulated fatigue, glycogen depletion, and other physiological factors that make maintaining pace harder over longer distances.