![]() Tapering: Tapering is important when it comes to getting your body ready for race day, but it is anything but easy. Covering diet, hydration, recipes and supplements, take a look through our nutrition guide here. Nutrition: It goes without saying, fuelling your body properly will help improve your performance. ![]() In other words, these times may be outliers.Ĭalculator showing a nice punchy 5k or 10k target? Well, when it comes to running faster, we’ve got the training plans to help. ![]() They might be naturally fast, or just be brilliant at endurance.Īnd thirdly, it's important to note that the calculations do tend to become less accurate for times under three and a half minutes (eg very short races) and for those over four hours. Some people, no matter how much training they do, will always over-achieve at one end of the scale. Secondly, it assumes you don’t have a natural significant bias towards either speed or endurance. It means you are, broadly speaking capable of it, if you follow the appropriate training. Just because you’ve done a 22-minute 5K today doesn’t mean you can do a sub-4 marathon tomorrow. It is adjusted for distance, so, for example, your 10K time prediction isn’t just double your 5K time, but there are also other things that are important to note before you take the calculator's output as gospel.įirstly, the formula and therefore calculator assumes you’ve done the appropriate training for the distance. Want to know the details? The formula itself is T2 = T1 x (D2/D1) 1.06 where T1 is the given time, D1 is the given distance, D2 is the distance to predict a time for, and T2 is the calculated time for D2. This formula has become something of a standard, and been widely used for over 20 years. Our calculator is based on research by Pete Riegel, an American research engineer and marathoner who devised the formula to predict race times. ![]() Run a PB recently and starting to wonder if it means your other times are due for revision? Look no further: the Runner’s World race time predictor does exactly what its title suggests – just input a recent race time into the calculator and see what you could be capable of at another distance - provided, of course, you do the right training. ![]()
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