"The greatest pleasure

people say we cannot d

Distance: 5 km Race Predictior

Distance Time Pace/Mile Pace/KM 5 km
Time: 0:25:00 5k 25:00 8:02 5:00 8 km
10k 0:52:07 8:23 5:12 10 km
1/2 Mar 1:55:01 8:46 5:27 12 km
Marathon 3:59:47 9:08 5:40 15 km
1/2 Mar

Miles Kilometers Marathon

Long Run Pace (10:05 to 11:15) (6:15 to 7:00)

 "The greatest pleasure in life, is doing the things
people say we cannot do"

arathon
Zone / Distance Recovery Easy Aerobic Zone Mod Aero Hi Aero Marathon 1/2 Mar
Miles - 3.1069 Meters - 5000.0 Distance in Miles --> 26.21875 13.109375
% V02max = 94.0.% Distance in Meters --> 42195.0 21097.5
Daniels' Calculated % of VO2max --> 80.9% 84.4%
% of HRmax 65.0% 70.0% 73.0% 75.0% 77.1% 79.2% 81.4% 85.2%
Points Factor 0.100 0.167 0.217 0.250 0.300 0.333 0.367 0.467
Pace / Mile 11:36 10:54 10:31 10:10 9:50 9:29 9:08 8:46
Pace / km 7:12 6:46 6:32 6:19 6:06 5:53 5:40 5:27
2nd edition 1st edition Race Times --> 3:59:47 1:55:01

Interval Split Times In US/Imperial Distances (Daniels)

Pace per / mile 110yd 220yd 330yd 440yd 660yd 880yd 1100yd
(R)epetition : 7:23 0:27 0:55 1:23 1:50 2:46 3:41 4:37
(I)nterval : 7:47 0:29 0:58 1:27 1:56 2:55 3:53 4:52
(T)hreshold : 8:29 0:31 1:03 1:35 2:07 3:11 4:14 5:18
1500/Mile: 7:07 0:26 0:53 1:20 1:46 2:40 3:33 4:27
5k Pace: 8:03 0:30 1:00 1:30 2:00 3:01 4:01 5:01
10k Pace: 8:23 0:31 1:02 1:34 2:05 3:08 4:11 5:14
Top 3 are Daniels' R, I, and T Paces - Bottom 3 are Generic 1 Mile, 5k, and 10k Paced Intervals

These figures needed for worksheet calcs… do not disturb!

% VDOT % of HRMax Point Value

59.0% 65.0% 0.100
59.5% 65.5% 0.105
60.0% 66.0% 0.110 5 km
60.5% 66.5% 0.116 8 km
61.0% 67.0% 0.122 10 km
61.5% 67.5% 0.129 12 km
62.0% 68.0% 0.135 15 km
62.5% 68.5% 0.143 1/2 Mar
63.0% 69.0% 0.150 Marathon
63.5% 69.5% 0.159 WMA Open Std Times 2006
64.0% 70.0% 0.167 Distance miles Male Female
64.5% 70.5% 0.175 1500m 0.93206 0:03:26 0:03:52
65.0% 71.0% 0.183 1 Mile 1.00000 0:03:43 0:04:12
65.5% 71.5% 0.192 2k 1.24274 0:04:43 0:05:22
66.0% 72.0% 0.200 3k 1.86411 0:07:20 0:08:21
66.5% 72.5% 0.209 2 Mile 2.00000 0:07:55 0:09:02
67.0% 73.0% 0.217 3 Mile 3.00000 0:12:10 0:13:53
67.5% 73.5% 0.225 5k 3.10686 0:12:54 0:14:48
68.0% 74.0% 0.233 4 Mile 4.00000 0:16:51 0:19:14
68.5% 74.5% 0.242 8k 4.97097 0:21:12 0:24:05
69.0% 75.0% 0.250 5 Mile 5.00000 0:21:20 0:24:12 Daniels'
70.0% 75.5% 0.266 10k 6.21371 0:26:51 0:30:20 Training Paces
71.0% 76.0% 0.283 12k 7.45645 0:32:31 0:36:40 (T)hreshold Pace
71.5% 76.5% 0.292 15k 9.32057 0:41:09 0:46:12 8:29 /mile
 72.0% 77.0% 0.300 10 Miles 10.00000 0:44:23 0:49:41 5:16 /km
72.5% 77.5% 0.309 20k 12.42742 0:55:58 1:02:18 2:06 /400m
73.0% 78.0% 0.317 1/2 Mar 13.10938 0:59:13 1:05:50 (I)nterval Pace
73.5% 78.5% 0.325 25k 15.53428 1:10:59 1:18:32 7:47 /Mile
74.0% 79.0% 0.333 30k 18.64114 1:26:19 1:34:56 5:48 /1200m
74.5% 79.5% 0.342 Marathon 26.21875 2:04:55 2:15:25 4:50 /1000m
75.0% 80.0% 0.350 50k 31.06856 2:31:20 2:43:40 1:56 /400m
75.5% 80.5% 0.359 (R)epetition Pace
76.0% 81.0% 0.367 3:40 /800m
76.5% 81.5% 0.380 1:50 /400m
77.0% 82.0% 0.392 0:55 /200m
77.5% 82.5% 0.404
78.0% 83.0% 0.417
78.5% 83.5% 0.430
79.0% 84.0% 0.442
79.5% 84.5% 0.455
80.0% 85.0% 0.467
80.5% 85.5% 0.480
81.0% 86.0% 0.492
81.5% 86.5% 0.505
82.0% 87.0% 0.517
82.5% 87.5% 0.534
83.0% 88.0% 0.550
83.5% 88.5% 0.567
84.0% 89.0% 0.583
85.0% 89.5% 0.600
86.0% 90.0% 0.617
86.5% 90.5% 0.634
87.0% 91.0% 0.650
87.5% 91.5% 0.667
88.0% 92.0% 0.683
89.0% 92.5% 0.703
90.0% 93.0% 0.723
90.5% 93.5% 0.743
91.0% 94.0% 0.763
91.5% 94.5% 0.782
92.0% 95.0% 0.800
92.5% 95.5% 0.820
93.0% 96.0% 0.840
93.5% 96.5% 0.861
94.0% 97.0% 0.883
95.0% 97.5% 0.900
96.0% 98.0% 0.917
97.0% 98.5% 0.939
98.0% 99.0% 0.960
99.0% 99.5% 0.980
100.0% 100.0% 1.000
This Column
not currently
in use
 15k 12k 10k 8k 5k 3k 1 Mile
9.32057 7.456455 6.21371 4.9709695 3.106856 1.8641136 1.0
15000.0 12000.0 10000.0 8000.0 5000.0 3000.0 1609.3 #REF!
86.8% 88.4% 89.7% 91.2% 94.0% 97.6% 100.0% #REF!
87.2% 88.2% 89.2% 91.2% 94.8% 98.3% 100.0% #REF!
0.517 0.550 0.583 0.650 0.782 0.917 1.250 -
8:35 8:28 8:23 8:16 8:02 7:45 7:21 -
5:20 5:16 5:12 5:08 5:00 4:49 4:34
1:20:06 1:03:14 0:52:07 0:41:08 0:25:00 0:14:28 0:07:21

Pace Calculator
0 Miles Time
1320yd 1 mile 26.2 3:41:48
5:32 7:23 Km Time
5:50 7:47 10.0 0:44:09
6:22 8:29 Finish Time Calculator
5:20 7:07 Miles Pace/mi
6:02 8:02 26.2 8:35
6:17 8:23 Km Pace/km
k Paced Intervals 42.195 4:44
#REF! Quick Converter
US to Metric 6.00 mph
5.0 Mi 8.0467 km 600 sec
10:00 /mi 6:12 /km 6.00 mph
130.0 lb 58.9670 kg 9.65 kph
74.0 in ### 373 sec
Metric to US 9.65 kph
10.0 km ### Meters
6:13 /km 10:00 /mi 21097.5
62.0 kg ### 42195.0
188.0 cm 74.0157 in
Pace/Speed Conversions
10:00 /mi 600 sec
6.00 mph 10:00 /mi
600 sec 10:00 /mi
6:13 /km 373 sec
9.65 kph 6:13 /km
373 sec 6:13 /km
Miles
1/2 Mar 13.1094
Marathon 26.2188

VDOT = 38.3

Daniels' #REF! #REF! Sun

Training Paces - 0.0 avg #REF! Totals 35
(T)hreshold Pace -
Time
8:29 Based Intensity Points Calculator
/mile
 5:16 /km Time & Effort
2:06 /400m Min : Sec
(I)nterval Pace
7:47 /Mile
5:48 /1200m
4:50 /1000m
1:56 /400m
(R)epetition Pace
3:40 /800m 0:00
1:50 /400m
0:55 /200m
Weekly Point Levels
Novice High School