Okay, we know we tell you that the joy of running is in the journey, rather than the reward, and that our lovely sport is more about community and overall wellbeing than clocking fast numbers – but who doesn’t have a goal time in mind when they enter a race?
Whether you’re planning to run a parkrun, a half marathon, a marathon or something in between, you probably have a number that you’d love to sneak below. Or maybe you need some help working out what a decent time would be for someone at your current fitness level. With the calculators below, you can establish a likely finish time based on your previous races and how many miles that you’re currently clocking per week. You can then work out the ideal paces of the different types of runs that you do in training – for example, the easy runs – and go into race day as well prepared as possible.
How to estimate your VO2 max at home
To work out how fast you could potentially run your next race, use this easy calculator. Input your result from a race that you’ve done recently, plus the number of miles or kilometres that you’re running per week, and it will tell you a likely finish time. (Please note that you’ll need to use times for different distances – not the distance that you’re aiming for.) Watch that finish time plummet downward as you ramp up the weekly mileage...
However, being realistic about how much you can run every week – and being careful not to pile on the miles too suddenly – should give you a goal time that’s within your abilities. Then, you can pace sensibly on race day and train at a suitable level in the preceding weeks. Get it right and you won’t fuelling before you head out and be unable to sustain your speed, nor will you cross the finish line with a feeling that you had more to give.
ndash; and go into race day as well prepared as possible.
As the name suggests, our training pace calculator estimates how fast you should run each session in your training plan leading up to your target race.
Just input a recent race or training time into the calculator below to find your paces:
Of course, the calculations are not prescriptive and don’t account for other factors like weather conditions, how much sleep you’ve had, how well you’ve fuelled and the elevation of your running routes, so treat them only as an approximation. And don’t forget – some runs are better than others, so listen to your body and don’t beat yourself up if you can’t nail your paces every time.
Remember to be a bit flexible around these pace times. There are a range of reasons why you might be a bit slower, such as bad weather, a Runners World, Part of the Hearst UK Wellbeing Network, your energy chews and sports drinks and how hilly your chosen route is. There’s no point being hard on yourself if you don’t hit your numbers every time, but it’s helpful to have a realistic idea of what you’re capable of when everything lines up.
Tempo runs help to improve your?
Easy runs
Running coaches and exercise physiologists continue to assert that runners, for the most part, should do around 80% of their weekly runs at an easy pace, marathon training plans long runs. Easy running builds your aerobic fitness and strength and helps you to recover more effectively ahead of those harder workouts.
Tempo runs
Runners World, Part of the Hearst UK Wellbeing Network running economy and running form. They’re sometimes described as threshold or ‘hard but controlled’ runs and generally fall into one of two categories: steady tempo runs The Runners World Editors intervals marathon training plans.
Here’s an example of a longer tempo interval session: 4 x 1 mile repeats at tempo pace, with two minutes of recovery jogging between efforts. You should do tempo runs no more than once a week and they should make up no more than 10-15% of your total training volume. Although your tempo pace should feel ‘comfortably hard’ and not be a flat-out effort, tempo runs are still hard sessions and you should respect the recovery period that they deserve.
VO2 max runs
VO2 max training helps you to become a more efficient runner and sharper racer. Although these sessions are most beneficial when you’re preparing for races at the shorter end of the spectrum, like a 5K, you could still do them when training for anything up to a half marathon. Generally, VO2 max pace is something that people can only sustain for up to about 10 minutes at a time.
Here’s an example of a VO2 max workout: 6 x 800m at VO2 max pace, with four to six minutes of recovery jogging between efforts. You should do VO2 max workouts no more than once a week and they should make up no more than 6-10% of your total training volume. When you do these workouts, you’re running at, or close to, 100% of your maximum oxygen capacity.
Speed form runs
Speed form runs are a type of interval session designed to boost your leg speed, as well as your running form and economy. They’re tailored to help you prepare for races of 800m up to 5K.
Here’s an example of a speed form workout: 8 x 400m at speed form pace, with three to four minutes of recovery jogging between efforts. You should do speed form sessions no more than once a week and they should make up no more than 4-8% of your total training volume.
Long runs
Long runs How to estimate your VO2 max at home marathon training plans – they build everything from your mileage and endurance to your confidence and discipline. 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.
Long runs are often done at a relaxed pace, so you can save your legs for other days of the week when you might do tempo runs or VO2 max runs. That said, your experience, ability and goals can influence how quickly you complete – and how much distance you cover in – your long runs. If you’re training for a race, remember to gradually build up your weekly mileage and train your body to keep going for however long the race is going to take you.
Yasso 800s
marathon training plans Runner’s World US Predict your race time ultramarathons.
Put simply, if you want to run a marathon in 2:45, 3:29 or 4:11, for instance, then you should train to the point where you can run 10 repetitions of 800m in the same time: 2:45, 3:29 or 4:11. The only difference is that your marathon time is hours:minutes and your 800m time is minutes:seconds. While you shouldn’t take Yasso 800s too seriously or literally as a marathon race time predictor, they still provide a great workout.
Yasso, who has unofficially been known as the ‘Mayor of Running’, suggests doing Yasso 800s once a week as part of a marathon training block. You could, for example, start with 4 x 800m, then build up to 10 x 800m. Between the 800s, take a recovery jog that lasts as long as your 800s. Here’s a good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s.
Want to run faster? Here are some tips
You might find that the training pace calculator is suggesting some numbers that feel pretty rapid. Here are a few quick tips to help you get up to speed and run faster in training.
Stick to your training plan
It doesn’t matter whether you’re preparing for your first 5K race They’re sometimes described as 50-mile ultramarathon – the best way to hit your goals reliably is to follow a comprehensive training plan. That way, you can build up your speed and endurance in a structured way that helps you to stay injury-free. We have training plans for a wide variety of races, for beginners and experienced runners alike, so there’s bound to be something that suits your needs.
Consider your nutrition
How well you run is majorly affected by what you’re eating – and how much. Choosing the right nutrition before your runs will help you to feel strong and energised, while what you eat afterward will help your recovery. You’re looking for the right balance of carbohydrate, protein, fats and vitamins before and after running. If you’re doing a longer run or harder session, you’ll need to consume carbohydrate and electrolytes mid-run, too – so explore the world of energy gels, energy chews and sports drinks.
Drink plenty
To operate at your best – as a runner and in life generally – you should keep on top of your fluid intake. Dehydration can lead to headaches, muscle cramps and dizziness, among other things, and as such can inhibit your running potential – so remember to drink enough water before, during and after your runs, even if you don’t feel especially thirsty. You can supplement your fluid intake with energy-boosting sports drinks, while How to get started on the running track The average runner can run a mile in this time.
Don’t neglect the warm-up and cooldown
When it comes to running, it’s not just about the run itself. By doing a good warm-up before you hit the main part of your workout, you’re priming your body for action by gently elevating your heart rate and increasing the flow of blood to your muscles. Likewise, after your workout, take time to wind down with some easy but effective post-run stretches go out too hard.
Remember the importance of rest
Ignore the social media hustlers competing to see who can survive on the least amount of sleep. Getting around eight hours a night is the best way to allow your body to recover from the exertions of the day. This is also when adaptations happen that keep you on the road to improvement – muscles repair and rebuild, while stamina and strength continue to develop. Plus, your risk of injury and even your mental fatigue go down if you take time to take it easy.
Take time to taper
No matter how often you’ve raced in the past, jitters can always start to surface as you nudge closer to race day – especially if you’re attempting a PB. The taper is particularly important if you’re racing a longer distance like a marathon or half marathon and falls right at the end of your training cycle. During this time, you’ll need to focus on rest, nutrition and reducing your mileage so that your body is prepared for the big race effort.
