Race Pacing: Predict and Plan Your Times
Use a recent result to forecast other distances and pace yourself.
Predicting times
The Riegel formula scales a known time by distance raised to the power 1.06. It works best when you have trained for the longer distance.
Even or negative splits
Running the first half slightly slower than the second usually gives the best result, and starting too fast is the most common mistake.
Use training paces
Do most runs at an easy pace where you can talk, and a minority at tempo or interval pace.
Try it: Running Pace & Race Predictor
Example with sample values. Open the full calculator →
Pace6:00 min/km
Pace9:39 min/mile
Speed10 km/h
Race predictions use the Riegel formula and assume similar training for longer distances.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.