Adjust trail running pace for elevation gain and technical terrain.
Trail pace suffers from two independent penalties: climbing, which costs roughly a minute per hundred metres of gain, and terrain, which slows every kilometre regardless of gradient. Grade adjusted distance is what makes trail and road efforts comparable, and a hilly trail half marathon can equate to a road marathon in effort.
Trail Running Pace
Trail time = distance × flat pace × technical factor + elevation gain time
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Trail time = distance × flat pace × technical factor + elevation gain time Trail pace suffers from two independent penalties: climbing, which costs roughly a minute per hundred metres of gain, and terrain, which slows every kilometre regardless of gradient.
Grade adjusted distance is what makes trail and road efforts comparable, and a hilly trail half marathon can equate to a road marathon in effort.
This calculator takes 4 inputs: Distance, Elevation gain, Flat road pace, Terrain technical factor. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.