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.
How does the race time calculator work?
It’s based on a formula originally devised by Pete Riegel, a research engineer and marathoner, and has been widely used for over 20 years. The formula 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.
1. It assumes you’ve done appropriate training for the distance. Just because you’ve done a 22-minute 5K today doesn’t mean you can do a sub-4 marathon tomorrow. Obvious, really.
2. It assumes you don’t have a natural significant bias towards either speed or endurance. Some people, no matter how much training they do, will always over-achieve at one end of the scale.
3. The calculations become less accurate for times under three and a half minutes, and over four hours.
I want to run faster, what should I do?
When it comes to running faster, we’ve got the training plans to help. Find the plan for you here:
How should I prepare for race day?
2. Tapering: Tapering is important when it comes to getting your body ready for race day, but it is anything but easy. Race-day nerves will increase, as the miles decrease, and it’s easy to feel jittery. Read up on how to taper, and avoid tapering mistakes here:
3. Training: From motivational stories to keep your legs moving, to specific advice for every distance, have a browse through our training articles to find the answers to the most commonly asked questions, or the inspiration to head out on a particularly difficult run.
How should I recover post-run, or post-race?
1. Stretching: Post-race, you’ll need to make sure you’ve stretched your muscles to avoid injury. Have a look at our complete guide for stretching for runners to keep you flexible in all your main running muscles.
2. Recovery: Post race, or post run, you’ll need to make sure you’re getting enough rest to help your body recover and avoid injuries.
Where can I find a race to sign up for?
Search for races of all distances, all over the country, using our race event search.