ENDURANCE & TRIATHLON · FREE TOOL
RUNNING PACE CALCULATOR
Turn a finish time into pace per mile and per kilometer, or a pace into a finish time, for 5K, 10K, half marathon, marathon or any distance. Plus what that works out to at other distances, with the formula's known limits.
Times as minutes:seconds, like 9:30, or h:mm:ss. Results update as you type.
YOUR RESULTS
Add your finish time to see your pace.
RUNNING AFTER 50
WIN THE LONG WAR
The full-spectrum longevity framework for men over 50. Sleep, inflammation, metabolic health, and the supplement stack that actually moves the needle.
ONCE A TRIATHLETE
A memoir of addiction and the price of the name Will Power. Fifty-eight triathlons, four Ironmans, seventeen years sober in five pieces — the real story behind the man who named himself after a quality he didn't have.
THE HYBRID ATHLETE PROTOCOL
Training strength and endurance together after 50 — what the concurrent-training research actually found in adults 50 to 73, a five-domain baseline with no invented score, and a twelve-week system built around one idea: hybrid doesn't mean 50/50.
THE CLYDESDALE PROTOCOL
For the bigger, heavier endurance athlete who's been racing for decades. Training load, fueling, recovery, and joint protection for the long game.
QUESTIONS
HOW ARE THE EQUIVALENT TIMES WORKED OUT?+
With the Riegel formula, which Peter Riegel fitted to world-record times in 1981: time at the new distance = your time × (new distance ÷ old distance) to the power of 1.06.
HOW ACCURATE IS THE MARATHON ESTIMATE?+
Less accurate than the shorter ones. In a 2016 study of 2,303 recreational runners, the Riegel formula was well calibrated up to the half marathon but gave marathon times at least 10 minutes too fast for half of the runners.
MILES OR KILOMETERS?+
Either. Pick miles or kilometers at the top; the results always show pace per mile and per kilometer.
IS THIS ADJUSTED FOR AGE?+
No. It works from your own time, which already reflects your age and fitness. It doesn't compare you with other runners.
SOURCES
- Riegel PS. Athletic records and human endurance. Am Sci. 1981;69(3):285-290.
- Vickers AJ, Vertosick EA. An empirical study of race times in recreational endurance runners. BMC Sports Sci Med Rehabil. 2016;8:26. PMID 27570626
FREE GUIDE
CLYDESDALE AND ATHENA RACE-DAY CHECKLIST
Race week to finish line for heavier triathletes: sweat rate, tire pressure, taper, race morning, swim, bike, run and heat warning signs, from The Clydesdale Protocol and The Athena Protocol. Free PDF. Enter your email and it opens right away.
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For training and planning only. Talk with your physician before starting a running program or racing, especially after 50 or with a heart condition.