first 5K race

When it comes to running, it’s important to not get too bogged down in the numbers. That said, if you’ve entered a race with dreams of clocking a certain finish time, you’ll do well to know the paces you’ll need to run – both in training and during the race itself – to achieve your goal.

of two to six miles, or longer tempo half marathon, for instance, based on your current training volume? Use our simple race time predictor below to calculate your estimated finish time. Need to know how to pace your easy runs to get all the cardiovascular and musculoskeletal benefits without overdoing it? Use our handy training pace calculator, also below, to guide you to success.

If you’ve signed up for a race but don’t know what time to target, our race time predictor can help you to figure out an appropriate goal based on your current training and performance.

Simply insert a recent race time along with your current weekly mileage into the calculator below – then, an algorithm will instantly predict your finish time for your target race distance:

When you commit to a race, it’s important to have a realistic goal in mind so that you can train for it accordingly and pace it properly on the day. That way, you’re less likely to Free marathon plans whatever your time goal – or, on the flip side, undersell yourself and cross the finish line feeling like you had more in the tank.

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.

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, Runners World, Part of the Hearst UK Wellbeing Network long runs. Easy running builds your aerobic fitness and strength and helps you to recover more effectively ahead of those harder workouts.

Tempo runs

or ‘hard but controlled’ runs and generally fall into one of two categories: steady 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 of two to six miles, or longer tempo intervals London Marathon: A runner’s and spectator’s guide.

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, Tempo runs help to improve your 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 Best hydration packs and vests for training Best Pilates exercises for runners – 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

lessons from my first marathon Runner’s World US electrolyte drinks and tablets 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.

If the training pace calculator above is predicting punchy paces for your sessions, it’s worth knowing what you can do to help you hit those speeds. Here are some quick-fire tips to enhance your training.

Follow a training plan

This is key. Whether you’re eyeing up your How can I run faster ways to style your hair for race day 50-mile ultramarathon, sourcing and sticking to a comprehensive training plan is a game-changer when it comes to helping you achieve quicker times in a manageable way. We offer training plans for various distances to suit runners of all experience levels and abilities, so you can trust that you’ll find the right one for you.

Focus on nutrition

What and how much you eat plays a big part in your running output. If you want to feel strong and energised for your runs – and recover well – then you’ll need to consume proper nutrition marathon training plans carbohydrates, proteins, fats and vitamins. For longer runs and harder, more intense sessions, you’ll want to take on some carbohydrates and electrolytes mid-run, too – try energy gels, including the majority of.

Stay hydrated

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 including the majority of can also help to replace salts lost through sweat.

Warm up and cool down

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 cool down with some easy but effective post-run stretches How to sprint: Your guide to faster running.

Prioritise rest

Rest is an underrated but extremely important aspect of any runner’s training. When you take time to rest and get around eight hours of sleep a night, you’re giving your body the best chance to recover from – and adapt to – all its running efforts. You’ll be able to repair and rebuild muscle, develop stamina and strength, lower your risk of injury and even reduce the mental fatigue that can come with training.

Taper for a race

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.