| Race | Distance (km) | Estimated time |
|---|---|---|
| 5K | 5 | 25:00 |
| 10K | 10 | 50:00 |
| Half marathon (21.0975 km) | 21.0975 | 01:45:29 |
| Marathon (42.195 km) | 42.195 | 03:30:59 |
- Work backward from a familiar race result: choose 10K and enter your 10K time to get your pace.
- Plan a goal time: choose the race distance and enter the target time to see the required average pace.
- Need training paces (easy / threshold / interval)? Go to VDOT Training Paces .
- Need race splits for each kilometer? Go to Race Pace Planner .
Daniels observed that elite marathoners commonly run at 180+ spm. In Heiderscheit et al. (2011, MSSE), recreational runners who increased cadence by 5-10% reduced impact loading by about 20%, lowering injury risk. For most runners, 170-180 spm is a comfortable starting point.
The higher you bounce each step, the more energy goes upward instead of forward. Folland et al. (2017, MSSE) found elite runners often stay near 6-8 cm, while recreational runners are commonly around 10-12 cm. Think forward glide, not upward hop.
Blagrove et al. (2018, Sports Med meta-analysis) found that middle- and long-distance runners doing strength work 2-3 times per week for 8-12 weeks improved running economy by 2-8%. With the same VO2max, that can translate to roughly 2-5% more performance.
Ramírez-Campillo et al. (2014) used six weeks of plyometrics for middle-distance runners and found a 2.3% 3K improvement plus better tendon stiffness, which improves energy return. One or two 10-15 minute sessions per week is enough to start.
Sources: Heiderscheit 2011 MSSE, Folland 2017 MSSE, Blagrove 2018 Sports Med, Ramírez-Campillo 2014