How to use this calculator
- Enter distance and time, or pace and time.
- Press Calculate.
- See pace, speed, predictions and progression guidance.
How it works
Pace is time divided by distance. Race predictions use the Riegel formula (T2 = T1 x (D2/D1) to the power 1.06). Weekly distance should rise by about 10% at most to limit overuse injuries.
Reading your result
| Easy runs | 20 to 30% slower than race pace |
|---|---|
| Weekly increase | About 10% |
Physiotherapy treatment
Running load planning is the core of physiotherapy for running performance / injury prevention. After an assessment, your physiotherapist sets a plan built around graded running and strength exercises, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.