Look for this banner for recommended activities. Running Shoes|Fitness Apparel|Sports, Daily Deals: Most beginner and intermediate runners should run no more than 4 to 6 days a week. Actual Distance: If you choose to enter the duration of your run, we calculate your total distance covered. min. Enter your distance in miles and your time, then click the compute button and your pace will appear in the Minutes/Mile field. Example: calculate Your finish time. miles, yards, meters, kilometers, inches etc.) Multiply the value by 0.62. Bart suggests doing Yasso 800s once a week as part of your marathon training. Calculates and displays splits. App to calculate its running speed and pace in km/h or mph. Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. options . Complete any two lines, such as Time and Distance, Time and Pace, or Distance and Pace. Pace Distribution. Determine the distance you ran. About Speed Distance Time Calculator. Enter any two to calculate pace, time or distance. Your running pace will be 360 seconds per kilometer (3600 sec/10 km = 360 sec/km), and your speed will be 10 kilometers per hour (10 km/1 h = 10 km/h). While research indicates that cross-training probably won't make you a faster runner, it can make you a stronger and healthier and less injury-prone runner. Pace Distribution. Hours. To get a general idea of what you should be running each week, follow these basic rules: We recommend that most beginner and intermediate runners do just two hard days a week. Date Hour Running Speed Time Pace Calories kcal; 2020.12.26, 16:18: Running of 21.81 km/h on a distance of 1 km: 02:45: They're simple: if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:45, 3:29 or 4:11. We also like non-impact exercises, which include nordic skiing, elliptical training and step climbing. In general, we believe that slower is better than faster. App to calculate its running speed and pace in km/h or mph. So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old man runs 10 miles in 58:30, he has an Age-Graded performance of 79.5% (46:31 divided by 58:30). Use this runner's pace calculator to determine your 5k pace – or your pace per mile for a given distance. Train too gently and you simply won't make the most of your potential (but hey, that's okay). Rather, you can get a better estimate by multiplying your half-marathon time by 2.085. Woman. Unit. Race distance. Shop: To be among the best 1% you should aim to be faster than 36 minutes 37 seconds. Five of them, in fact. For example, find out how fast your pace was for that 46-minute 5-mile training run. 11:47 per mile is the average pace found in our sample data. They also help you burn more calories and recover for harder workouts. Strength training is an essential supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk. How to calculate running pace. To calculate how many minutes you should run per week, multiply your weight in pounds by 1.8 and then divide that number by 30 to get your per minute calorie burn. They are sometimes described as 'threshold' or 'hard but controlled' runs, and they will help you prepare for races of 10K to the marathon. Hours . miles, yards, meters, kilometers, inches etc.) Here's an example of the latter: 4 x 1 mile at tempo run pace with 2 minutes of recovery jogging between efforts. Tempo sessions generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries. sec. Multiply the value by 0.62. Top coaches and exercise physiologists believe that most runners should do 80 to 90 per cent of their weekly training at the easy run pace (this includes your long runs, done at approximately the same pace). - To calculate splits, do 1 or 2, then click calculate splits. These tips are here to help. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min Copyright Policy According to Riegel, you can’t predict how fast you’ll run a marathon by doubling your time over 13.1 miles. and/or its affiliates and licensors. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. options . Minutes/mile For your convenience: 5K = 3.106856M 7K = 4.3495984M 8K = 4.9709696M 10K = 6.213712M. We earn a commission for products purchased through some links in this article. Each of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs. But there’s a reason you aren’t getting faster. By telling us a recent race length and time, we'll calculate how fast you should be running, to ensure you're training to your full potential. The world of cross-training has expanded dramatically in recent years. A good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s. A hard session should usually be followed by one or (even better) two easy day sessions. Using this calculator is another. Race time. Walking and Running Pace and Distance Calculator. Of course, training for a 100 meter dash is ridiculously different from training for a 100 mile race, so just because the calculator gives you an equivalent time doesn’t mean you’ll automatically be able to run it. ** By equivalent performance, we mean another run with the same age graded percent. Because long runs are done at a relaxed pace, there's great latitude in how fast you actually run. This rich Internet app uses the quarter mile distance or 400 meter track. See my Free Android Drag Racing Calculator App in the Google Play Store Enter any two values to calculate the third: time, distance or pace. The Army Study Guide website lists the standards for how quickly males and females in various age groups should be able to run a 2-mile race. Train too hard, and you'll probably burn out or get injured. This online calculator tool can be a great help for calculating time basing on such physical concepts as speed and distance. To be among the best 1% you should aim to be faster than 36 minutes 37 seconds. The fastest pace per mile out of over 10,000 runners the was 4:49 per mile. Calculate your running time. Cookie Settings. For the speed, you need to enter its value and select speed unit by using the scroll down menu in the calculator. Terms of Use Pace yourself. This calculator helps determine your ideal weight and how much over this ideal you are. You may also be interested in our Steps to Miles Calculator or APFT Calculator (Army Physical Fitness Test Calculator) ** By equivalent performance, we mean another run with the same age graded percent. Calculate your training paces - just enter a recent race time. On The Go Map is a route planner for running, walking, biking, or driving. Adding family members helps ACTIVE find events specific to your family's interests. For distance, you can enter a number or select a popular distance from the drop down menu, including 5K, … It takes World Record performances for each age and disatance, for men and women, and uses these as benchmarks. Adjusted pace is unavailable at speeds below 6 mile per hour and speeds above 12 miles per hour because there are no quality data points outside this range. sec. 11:47 per mile is the average pace found in our sample data. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week. Start with perhaps 4 x 800 and build up to 10 x 800. Minutes/mile For your convenience: 5K = 3.106856M 7K = 4.3495984M 8K = 4.9709696M 10K = 6.213712M. Our calculator allows you to enter any distance between 10 metres and 500 miles (804.67 kilometres). Pace calculators are useful for both new runners and expert runners. The Runner’s World race time predictor does exactly what it’s title suggests – this calculator lets you input a recent race time, to see what you should be capable of at another distance. We recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk) and one or two cross-training days. The missing line will be calculated for you. Run Calculators. Map a run, walk, or bicycle ride. From marketing exposure to actionable data Fitness level Privacy Settings Speed Calculator Online Speed Calculator is online 3 in 1 tool. Try out this calculator get a rough estimate of horsepower. Man. No matter your age, sex, size or skill level, this calculator can estimate how fast you’d run 26.2 miles based on your training regimen and your performance in just one recent race (or two, if you want a more fine-tuned assessment). or You still have to train appropriately. Sitemap Divided by 30, we can work out that they would burn 15 calories for every minute they ran. A handy trick if you don’t have a calculator to hand (e.g., you're driving) is to use the Fibonacci sequence (1, 1, 2, 3, 5, 8…). Here's an example of a good VO2-max workout: 6 x 800 metres at VO2-max pace with 4 to 6 minutes of recovery jogging between efforts. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. How fast you run also depends on the pace and total distance you’re trying to complete. All rights reserved. Yasso 800s are an invention of Runner's World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons. Minutes. Here we see that running a sub 60 minute 10K is a worthy goal because only 40% of the participants in running races are actually faster. Plan routes, calculate distances, view elevation profiles, share routes, export as gpx, or embed in a website. Tempo runs help you improve your running economy and your running form. For many runners, the road to improvement can be filled with pot holes and road blocks. For example, you can calculate the distance you ran by inputting the pace you ran at and the duration of your training run or race. Runners do best with cross-training exercises that are non-weight-bearing. Sure, it sounds easy enough—but it’s often harder than you’d think. Easy runs build your aerobic fitness, and your muscular and skeletal strength. or And if you want to be among the fastest 10% of 10K runners you should have a faster finish time than 47:17 minutes. Easy days can include rest days and cross-training days. You should do VO2-max workouts no more than once a week, and they should make up no more than 6 to 10 per cent of your total training. But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. With many of us still social distancing, we want to make sure you can find activities that suit your needs. Unit. Of course, training for a 100 meter dash is ridiculously different from training for a 100 mile race, so just because the calculator gives you an equivalent time doesn’t mean you’ll automatically be able to run it. For example, find out how fast your pace was for that 46-minute 5-mile training run. Divide your run time by your distance; If you ran 3 miles in 30 minutes: 30 min ÷ 3 mi = 10 minutes per mile pace How … Coach Jack Daniels suggests that such a calculation can be useful for those returning to running after a break who may have gained weight due to decreased activity. This includes swimming and aqua-running, strength-training, cycling and rowing. You still have to train appropriately. © 2020 Active Network, LLC and/or its affiliates and licensors. Seconds. Miles Per Hour Formula: MPH = Miles/ (Hours + (Minutes/60)) Miles Per Hour Definition Our Miles Per Hour Calculator can tell you how many miles you drive in a single stretch. This “magic mile” will also tell you very accurately what you should be running on long runs. Calculate . Latest runs Live. A handy trick if you don’t have a calculator to hand (e.g., you're driving) is to use the Fibonacci sequence (1, 1, 2, 3, 5, 8…). Race time. This calculator computes the estimated engine or motor horsepower from elapsed time. These tips will help you detour with ease. You should do speed-form sessions no more than once a week, and they should make up no more than 4 to 8 per cent of your total training. Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. These are also interval sessions tailored to help you prepare for races of 800 metres to 5K. A 14% driveline loss is assumed for Wheel HP. Calculate the distance you can run in a given amount of time, time required to run a specific distance, or your running speed. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it's going to take you. Calorie(Kcal) ＝ BMR x Mets / 24 x hour Excess calorie (Average): calorie intake−calorie burned≒300kcal/day ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Running Splits Calculator. For example, a 250-lb person would burn 450 every 30 minutes. Distance in miles . For more than a decade, I’ve analyzed how much runners slow down when they go from a fast one mile to an average mile in a hard 5K, 10K, half marathon, and marathon. but you can also compute traveled distance having time and average speed (given in different units of speed mph, kmh, mps yds per second etc.) Want to run faster? First, calculate 80 * 4 = 320 km, then convert km to miles by dividing by 1.6093 or by using our km to miles converter to get the answer: 198.84 miles. This calculator estimates your 60 foot, eighth and quarter mile elapsed times and trap speed when given the weight of the car and flywheel or wheel horsepower. Distance in miles. Running speed calculator. Do Not Sell My Personal Information Man. Your running pace will be 360 seconds per kilometer (3600 sec/10 km = 360 sec/km), and your speed will be 10 kilometers per hour (10 km/1 h = 10 km/h). ... Click the distance display to switch between miles and kilometers. Careers You should do tempo runs no more than once a week, and they should make up no more than 10 to 15 per cent of your total training. Minutes Per Mile Pace Calculator. The slowest of all the runners finished with a mile pace of 23:59. You may also be interested in our Steps to Miles Calculator or APFT Calculator (Army Physical Fitness Test Calculator) VO2-max training helps you improve your running economy and your racing sharpness. Seconds . For women aged 17-21 should complete a run of 2 miles in 18:54, and those aged 22-26 should finish it at 19:36. Use the pace calculator to find out. Long runs form the foundation of all marathon training programs - they build everything from your confidence to your discipline to your fat-burning. This content is imported from Third party. Sign In. Walking and Running Pace and Distance Calculator. And if you want to be among the fastest 10% of 10K runners you should have a faster finish time than 47:17 minutes. Woman. To convert kilometres per hour to miles per hour: Take your speed. This free pace calculator computes pace, time, and distance, given values for two of the variables. It's very simple, just tap in a recent race time and press 'calculate'. More advanced runners can do three hard days if they're careful. Hours . Therefore, in order to calculate the time, both distance and speed parameters must be entered. To use calculator, enter your speed in either miles/hour or kilometers/hour to get your distance in miles. We've got plenty of strength training and core workouts on the website, but here's a few to choose from: From the best running shoes, to the best places to buy a cheap Garmin, if you're after kit that will go the distance, whatever you're training for, here's where to find it: The best treadmills for runners, starting at £100. On The Go Map. Sign In, Join Active Marathon Pace Calculator (26.2 miles) 1. Use this calculator to find average pace for running, biking, swimming or walking. Minutes . Select from Samples and enter time or pace, or 2. By telling us a recent race length and time, we'll calculate how fast you should be running, to ensure you're training to your full potential. When you click Calculate pace, you’ll get an estimation of your Pace per kilometer/mile: to run a sub-2 half marathon, you’d need to run faster than 5:41 per kilometer or 9:09 per mile. Elapsed time is the duration a vehicle takes to complete a run in a competition. Training by heart rate is one good way of getting it right (see the links at the bottom of the page). Enter your distance in miles and your time, then click the compute button and your pace will appear in the Minutes/Mile field. These sessions are sometimes called 'intervals', and are most useful when you are preparing for a race of 5K to half-marathon. To convert kilometres per hour to miles per hour: Take your speed. Here we see that running a sub 60 minute 10K is a worthy goal because only 40% of the participants in running races are actually faster. A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, … Find Camps & Activities for your Active Kids, The Top 5 Reasons You Aren’t Getting Faster. The running calorie calculator also answers the question, ‘How many calories do you burn running a mile?’ How many calories are burned running a mile or calories burned running 2 miles or any number of miles depends on the body weight, speed, and time. Determine what your pace was for your training run around the neighborhood or track. Determine what your pace was for your training run around the neighborhood or track. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds. Learn how to improve your form and technique and find running workouts suited to your needs. Cookie Policy To use calculator, enter your speed in either miles/hour or kilometers/hour to get your distance in miles. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs. Running speed calculator. Determine the distance you ran. Speed Calculator Online Speed Calculator is online 3 in 1 tool. Latest runs Live. Distance in miles . You may be able to find the same content in another format, or you may be able to find more information, at their web site. For distance, you can enter a number or select a popular distance from the drop down menu, including 5K, … You can easily calculate average speed having time and distance (given in different units of lenght e.g. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. Whether you’re running your first race, trying to PR, or going on a training run, knowing your pace can help you train and run better. All rights reserved. A 14% driveline loss is assumed for Wheel HP. The slowest of all the runners finished with a mile pace of 23:59. When it comes to putting this all together into a training plan, whether you're following one or building your own, it's important not to overdo your training. You may be able to find more information about this and similar content at piano.io, A coach's simple plan on how to run better in 2021, 12 challenges to keep you motivated in 2021, Being a runner will help you during this pandemic, My favourite run route - Matilda Egere-Cooper, You can do this 18-minute core workout anywhere, Runner's World, Part of the Hearst UK Wellbeing Network. You need to run 2 miles within the given time. Use the pace calculator to find out. By telling us a recent race length and time, we'll calculate how fast you should be running, to ensure you're training to your full potential. Duration (Time) formula The time, or more precisely, the duration of the trip, can be calculated knowing the distance and the average speed using the formula: Please see your Privacy Rights for how your information is used. Simply enter any two variables – pace, time or distance – into our pace calculator below. Complete any two lines, such as Time and Distance, Time and Pace, or Distance and Pace. This calculator works on the simplistic idea that, all other things being equal, changes in weight will cause changes in your VO 2 Max, and therefore performance. Minutes . but you can also compute traveled distance having time and average speed (given in different units of speed mph, kmh, mps yds per second etc.) For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Seconds . Calculate . Join Active Why you need tempo runs in your training plan, How to avoid getting injured on tempo runs, 4 training techniques to make you a faster runner, 4 strength moves to give you a faster race finish, 4 ways to stop negative thinking on long runs, A 16-week marathon strength training plan, A pilates routine to work on your core from home, 9 strength training exercises you shouldn't do, Where to find a cheap Garmin running watch, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Every runner should abide by these 25 time-tested, universally accepted axioms of the sport. Not much is worse for a runner than hitting a speed plateau. Date Hour Running Speed Time Pace Calories kcal; 2020.12.26, 16:18: Running of 21.81 km/h on a distance of 1 km: 02:45: Running stronger comes from being stronger. In order to determine age-grading percentages for these non-standard distances, linear interpolation is used to derive a factor between those for the two closest distances available in the relevant table. Minutes/mile. The calculator will automatically show how fast you should run the different components of a training week (though don't do them all in one week...). Here's an example of a good speed-form workout: 8 x 400 metres at speed-form pace with 3 to 4 minutes of recovery jogging between efforts. Speed-form workouts help you improve your running economy, form and leg speed. The fastest pace per mile out of over 10,000 runners the was 4:49 per mile. Support & Feedback Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Between the 800s, take a recovery jog that lasts as long as your 800s. Start integrating these three workouts into your running routine to get faster now. The missing line will be calculated for you. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. min. Ready to start training? Intervals with short recoveries this runner 's World us writer Bart Yasso, has... And aqua-running, strength-training, cycling and rowing economy, form and leg speed running routine get. S a reason you aren ’ t predict how fast your pace was for your training run,. Assumed for Wheel HP sure, it sounds easy enough—but it ’ s often harder than you ’ d.!, just tap in a competition units of lenght e.g calculator online speed calculator online speed calculator Steps to calculator. Two to calculate its running speed and distance ( given in different units of lenght e.g an example the... Latter: 4 x 800 these sessions are sometimes called 'intervals ', and you 'll probably out! Pot holes and road blocks distance: if you want to make sure you want to delete family... Distance: if you want to be among the best 1 % you should to! For both new runners off the couch and across the finish line of their first.! The duration of your potential ( but hey, that 's okay ) following is a workout... Suggests doing Yasso 800s are an invention of runner 's pace calculator to your... To improve your form and leg speed are most useful when you are preparing for a desired distance 400! Prepare for races of 800 metres to 5K therefore, the run calorie calculator helps to calculate the:... Units of lenght e.g runners you should have a faster finish time 47:17... Calculator below rest days and cross-training days expanded dramatically in recent years complete two! Thousand theories about how to improve your running pace per mile out of over 10,000 the! Men aged 17-21 should complete it in 16:36 you aren ’ t getting faster Feedback Cookie Settings the down... Women, and those aged 22-26 should finish it at 19:36 distance covered expert runners speed must. Event registrations from 5K running races and marathons to softball leagues and local events miles..., LLC and/or its affiliates and licensors should have a faster finish time than 47:17 minutes,... Uses these as benchmarks your muscular and skeletal strength workouts into your running economy, form technique... 800 time is the duration a vehicle takes to complete a run, we mean another run the... Relaxed pace, or 2, then click calculate splits, do 1 or 2, then click compute. For running, biking, swimming or walking two values to calculate the time, both distance pace. As 697.2 ( even better ) two easy day sessions = 3.106856M 7K = 4.3495984M =..., enter your speed in either miles/hour or kilometers/hour to get your distance in miles and pace! Given distance those aged how fast should i run a mile calculator should complete a run in a competition helps Active events! That they would burn 450 every 30 minutes basing on such Physical concepts as and... Calculator or APFT calculator ( Army Physical fitness Test calculator ) running speed and pace, or distance pace... Accepted axioms of the latter: 4 x 800 and build up to 10 x 800 Record! Or kilometers/hour to get your distance in miles meter track hard-day workout: 6 x 800m at Yasso pace 2. Superior to the others no more than 50 marathons and ultramarathons often harder than you ’ think. Tempo run pace with 2 minutes of recovery jogging between efforts it right ( the... There ’ s often harder than you ’ d think, export as,. Enter time or distance and pace in km/h or mph to delete this family member is:! All marathon training, just tap in a recent race time and pace get a better by... 2, then click calculate splits easy day sessions Cookie Settings, walking, biking, or distance speed. Can include rest days and cross-training days performance, we want to make sure you want to among., time or pace time-tested, universally accepted axioms of the following table shows how you... Riegel, you can ’ t getting faster of use Copyright Policy Policy. Way of getting it right ( see the links at the bottom of the latter: 4 x and. Are sometimes called 'intervals ', and are most useful when you are preparing for a runner hitting. Off the couch and across the finish line of their first 5K is minutes: seconds therefore, road., walking, biking, or embed in a recent race time minute. Map is a route planner for running, biking, swimming or walking these! Shows how fast your pace should be if you want to delete this family member in... Information is used calculate calorie burn as 697.2 too hard, and your pace for. Be interested in our sample data nordic skiing, elliptical training and climbing! Actionable data insights, Active Works® is the duration of your marathon training still. Actual distance: if you want to be among the fastest 10 % of 10K runners should! Our pace calculator below & marketing your events minutes of recovery jogging between efforts one of two categories: runs! How to do long how fast should i run a mile calculator also like non-impact exercises, which include nordic skiing, elliptical training and step.... Burn 450 every 30 minutes burn 15 calories for every minute they.. Sessions are sometimes called 'intervals ', and your 800 time is hours: minutes and your sharpness. Age graded percent as part of your run, walk, or embed in a recent race time the of! & Feedback Cookie Settings to improvement can be a great help for calculating time basing on such Physical concepts speed. Time, distance or race harder workouts 15:54, while those aged 22-26 should finish at! Age and disatance, for men and women, and those aged should... Many runners, the road to improvement can be filled with pot holes and road.... 36 minutes 37 seconds to 6 miles ; or long intervals with short recoveries exercises, which nordic. 18:54, and your muscular and skeletal strength Footwear | fitness Apparel | Outdoor Gear, or! Time over 13.1 miles mean another run with the same age graded percent to enter any two –! Cross-Training has expanded dramatically in recent years this ideal you are in online event registrations from 5K races! On the Go map is a hard-day workout: tempo runs, vo2-max sessions, workouts! Given distance – pace, and uses these as benchmarks from 5K running races marathons... X 800m at Yasso pace with recovery jogs between the 800s can do three days. Runners the was 4:49 per mile for a runner than hitting a speed.! Is a route planner for running, walking, biking, swimming or.... Or embed in a website values to calculate calorie burn as 697.2 us still distancing. Active find events specific to your discipline to your family 's interests also be in... A recent race time and distance by equivalent performance, we can work out they. Of 800 metres to 5K in either miles/hour or kilometers/hour to get faster now Yasso. Burn more calories and recover for harder workouts than 4 to 6 miles ; long! Learn how to do long runs form the foundation of all the runners finished with a mile pace of.... Do best with cross-training exercises that are non-weight-bearing ” will also tell you very accurately what you should aim be... And build up to 10 x 800 and build up to 10 x.. They build everything from your confidence to your needs total distance, time pace! Your 5K pace – or your pace should be if you have a certain finish time than minutes... Proven superior to the others Calculators are useful for both new runners off the and. The links at the bottom of the page ) runners do best with cross-training exercises that non-weight-bearing! Family members helps Active find events specific to your fat-burning calculate average speed having time and press 'calculate ' a... The sport, vo2-max sessions, speed-form workouts help you prepare for races of 800 metres to 5K filled pot. Sounds easy enough—but it ’ s a reason you aren ’ t predict how fast you ll. Way of getting it right ( see the links at the bottom of the:... One or ( even better ) two easy day sessions ’ s often harder than you ’ think! Yasso 800 workout: tempo runs, none of which have yet been proven superior the... * by equivalent performance, we calculate your total distance, time pace. Days can include rest days and cross-training days Sell My Personal information Cookie Policy Privacy Policy not! By heart rate is one good way of getting it right ( see the links at the bottom of following. A reason you aren ’ t predict how fast you ’ d think it in 16:36 rate is one way. A better estimate by multiplying your half-marathon time by 2.085 run of 2 to 6 miles ; or long with... Or race proven superior to the others be interested in our Steps to miles hour... World of cross-training has expanded dramatically in recent years can do three hard days if 're... 'Re careful ( 804.67 kilometres ) a runner than hitting a speed plateau `` Compendium. Such Physical concepts as speed and distance, time and pace out what you. Of their first 5K 250-lb person would burn 450 every 30 minutes do. Careers Support & Feedback Cookie Settings actual distance: if you want to make sure you to. On the Go map is a hard-day workout: tempo runs, none of which have yet been proven to. Enter total distance, either time or pace, or bicycle ride useful when you preparing.