If it's your second time and you'd like to push harder, add 45 to 60 seconds per mile. For example, if the calculator says you could race a half-marathon in 2:00, or at 9:10 pace, plan to go out at 10:40 to 11:10 pace. First-timers, add between 1:30 and two minutes per mile to determine a comfortable pace. This is also good practice for your goal race.ĬALCULATE, ADJUST Race-time predictors reflect ideal conditions for experienced runners, so new runners need to adjust. Keep a controlled pace for the first half of the 5K, running very comfortably, and then gradually speed up to finish strong. RUN A TEST You should use this event to test out your prerace meal and the clothes and shoes you're planning to wear on the day of your longer event. You'll run your best at temperatures lower than 65 degrees Fahrenheit, so find an event with a morning start. Look for a flat course and a field of no more than a few hundred runners. WHEN TO DO A 5K Schedule a 5K the weekend before your last long run-three or four weeks from race day-in place of a long, slow effort.
Doing a 5K close to race day will give you the best picture of your current fitness. These tools convert your 5K pace to the (slower) pace you should be able to keep for longer distances. If you've run a 5K this year, you can plug your time into an online " race time predictor". Even if your only goal is to finish, you may still want to know how long you'll be out there. You've got a big event coming up-a half-marathon, or maybe even a full.
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