How to use the Race Pace Predictor, step by step

The predictor is built to be quick. You can get a useful answer in about ten seconds, but a few small habits will get you a more accurate one. Here is the full tour.

Step 1: Enter a recent race time

In the input panel, type a time you have actually run, and pick the matching distance. Use the hours, minutes, and seconds boxes. For a 5K you would leave hours at zero.

The fresher the race, the better. A result from the last month or two reflects your current fitness. A personal best from three years ago will predict a version of you that may no longer exist.

Step 2: Choose miles or kilometres

Use the toggle to switch every pace between miles and kilometres. Your choice is remembered on your device, so you only set it once.

Step 3: Read the predictions

The Predictions tab fills in instantly. Each row shows a distance, your predicted finish time, and the pace that goes with it. Your entered race is highlighted, so you can always see which row is real and which are predicted.

Step 4: Explore the other tabs

• Pace band turns a goal race into a printable splits chart. Pick the distance, choose even or negative splits, and download a PDF.
• Training paces shows your VDOT score and the easy, threshold, and interval paces to train at.
• Age grade scores your performance once age and sex are taken into account.
• Heat estimates how much a hot, humid day will slow you down.

Step 5: Adjust the fatigue factor (optional)

Under Advanced you will find the Riegel exponent, set to 1.06 by default. If you know you fade hard over long distances, nudge it up. If endurance is your strength and you hold pace deep into races, nudge it down. Most people should leave it alone.

Step 6: Save your race

Hit Save current race to keep a result. Saved races live on your device, so they are there next time you visit. If you sign in, they sync to your own private record so you can reach them on another device. Signing in is optional and the tool works fully without it.

That is everything. Enter a race, read across the tabs, print a band, and you are ready.