Website van Alex Reuneker over taal, hardlopen, wielrennen en reizen

Training paces

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I have added a training pace calculator to the site. You can enter a recent race time or (reasonable) time you're striving for and calculate pace (ranges) for your long runs, easy runs, tempo runs, yasso's and faster sessions. Below is an example, but be sure to check out the calculator for yourself.

Pace Percentage
Long run pace 06:40-07:42 65%-75%
Easy run pace 06:40-06:15 75%-85%
Tempo run pace 05:16-05:00 95%-100%
Yasso pace (per km/mile) 04:38 108%
VO2max pace 04:33 110%
Speed form pace 04:21 115%

enter image description here Photo by Marvin Ronsdorf on Unsplash

Riegel's race prediction

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I have added the famous Riegel race prediction, based on the formula below.

Predicted time = Given time * (new distance/original distance)1.06

Easy, right? You can check out the calculator now. Of course, be cautious in using its output. It's nice to predict a marathon time based on a recent 10K time, but it does absolutely not guarantee anything. You should train accordingly.

Yasso calculator

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Today, I've added a Yasso calculator. While a Yasso doesn't have to be 'calculated' (just use your marathon hours as minutes and minutes as seconds), but I'd like to know which pace (per km or mile) I should use. I have used the following calculation.

  • Kilometer pace: (minutes60+seconds)/8001000 (and revert to minutes:seconds)
  • Mile pace: (minutes60+seconds)/8001609 (and revert to minutes:seconds)

So, when your (desired) marathon time is 3:30, you should do a Yasso (800 meters) in 3 minutes and 30 seconds. Using the formula's above, this comes down to a kilometer pace of 4:22 and a mile pace of 07:22.

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