Pace vs Speed
Pace = time ÷ distance (e.g. minutes per mile or min/km). Speed = distance ÷ time (mph, km/h).
Runners think in pace; cyclists often use speed.
Pace (min/mile) = 60 / mph
Race Predictions
VDOT and Riegel formulas predict longer races from shorter efforts — they assume similar training and flat courses.
| Reality check | Why |
|---|---|
| Hills | Slow pace vs flat equivalent |
| Heat | Adds 5–15+ sec/mile |
| Course turns | Break rhythm |
Use predictions as starting goals, not guarantees.
Training Zones
Easy pace builds aerobic base (~ conversational). Threshold and interval paces stress different systems — calculators sometimes derive zones from recent race times.
How to Use This Pace Calculator
Enter distance, time, or target pace. Convert between min/mile, min/km, and mph. Project finish times for common race distances where the tool supports it.