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New calculator: from time and distance to pace

— Posted in Hardlopen by

I've made a new calculator today. You can enter a time and distance, and calculate the average pace. Nothing fancy, bu sometimes it's handy to do a quick calculation like that.

Let's say that you ran a 15K race in 1 hour and 15 minutes. What pace have you run at? It turns out that you had an average pace of 5 minutes per kilometer. And what about a 10M in 59 minutes and 58 seconds? Your pace was 3:44.

enter image description here Calculate pace from time and distance

Check out the calculators, including this new one, at http://www.reuneker.nl/files/runcalcc.

Training paces

— Posted in Hardlopen by

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

Yasso calculator

— Posted in Hardlopen by

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.