Race Equivalency & Training Pace Calculator

Enter a recent race result to estimate your equivalent performances at other distances and get dialed-in training pace ranges for easy days, tempos, intervals, and race-pace work.

Distance	Predicted time	Pace /mi	Pace /km

Race predictions use the Riegel model (T₂ = T₁ × (D₂/D₁)^1.06) with a small adjustment for marathon distance and assume similar fitness and appropriate training. Very fast or very long predictions may still be optimistic if training doesn’t match the target race.

Zone	Description	Pace /mi	Pace /km

Training paces are approximated from your equivalent 5K performance using typical relationships between easy, tempo, interval and VO2max speeds. Adjust based on terrain, fatigue, weather, and how you feel on the day.