Plan long run distance and pace.
Pace for Long Run is time divided by distance, and speed is the inverse; the gap to a target pace shows how much faster or slower the session runs. Pace flattens effort across distances, so the same pace over different races means the same intensity.
Long Run
Pace = time / distance; speed = distance / time
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise programme, particularly if you have any medical condition. Official dimensions, rules and timings should be confirmed against the governing body for your sport.
Pace = time / distance; speed = distance / time Pace for Long Run is time divided by distance, and speed is the inverse; the gap to a target pace shows how much faster or slower the session runs.
Pace flattens effort across distances, so the same pace over different races means the same intensity.
This calculator takes 3 inputs: Distance, Time, Target pace. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.