Running Pace Equivalent Calculator

Pace Conversion Formula:

\[ P_{new} = P_{ref} \times \left(\frac{D_{ref}}{D_{new}}\right)^k \]

Reference Pace:

min sec

Reference Distance:

New Distance:

Exponent (k):

(typically 1.06)

Equivalent Pace:

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1. What is the Pace Equivalent Formula?

The pace equivalent formula converts a known pace at one distance to an equivalent pace at another distance, accounting for the fact that running speed doesn't scale linearly with distance due to fatigue factors.

2. How Does the Calculator Work?

The calculator uses the pace equivalent formula:

\[ P_{new} = P_{ref} \times \left(\frac{D_{ref}}{D_{new}}\right)^k \]

Where:

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

Explanation: The formula accounts for the non-linear relationship between distance and sustainable pace, with the exponent k representing how much pace slows as distance increases.

3. Importance of Pace Conversion

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

4. Using the Calculator

Tips: Enter your known pace (minutes and seconds per mile or km), the distance you ran that pace for, the new distance you want to predict a pace for, and the exponent value (typically 1.06 for running).

5. Frequently Asked Questions (FAQ)

Q1: What's a typical value for the exponent k?
A: For running, k is typically around 1.06, though it may vary slightly between individuals and race conditions.

Q2: Can I use this for very short or very long distances?
A: The formula works best for distances between about 1 mile and marathon distance. Extremely short or long distances may be less accurate.

Q3: Why doesn't pace scale linearly with distance?
A: Fatigue accumulates non-linearly with distance, making it harder to maintain the same pace for longer distances.

Q4: How accurate is this calculator?
A: It provides a good estimate but individual results may vary based on your specific strengths and weaknesses at different distances.

Q5: Can I use this for cycling or swimming?
A: The exponent k may be different for other sports. Cycling typically uses a lower exponent (around 1.01-1.03) due to less fatigue impact.