What is a goal-pace calculator?

A goal-pace calculator tells you the pace you must hold to finish a race in your target time. Enter the distance and goal finish time, and it returns the required pace per kilometer and per mile.

How do I use the goal-pace calculator?

Choose your race distance, enter the finish time you are aiming for, and read off the per-km and per-mile pace. Use that pace as your steady target during the race or to set treadmill speed in training.

Is my goal pace realistic?

Compare the required pace to paces you already sustain in training and shorter races. If the goal pace is far faster than your current efforts, it may be too ambitious, so adjust your target time until the pace looks achievable.

由完赛时间算配速计算器

达成目标时间所需的配速

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距离 (km)

比赛距离，例如马拉松为 42.195

目标完赛时间

小时

分

秒

由完赛时间算配速计算器

想跑进4小时的马拉松或25分钟的 5K 吗？输入比赛距离和你的目标完赛时间，这个计算器会返回你必须保持的精确每公里和每英里配速，以及你的平均速度。用它来设定跑步机速度、在手表上编排分段，并检验目标时间对你当前的体能是否现实。

所需配速等于目标完赛时间除以比赛距离。每公里（或每英里）保持这个配速，你就能恰好按时完赛。常见目标：跑进4小时的马拉松约需 5:41/km，跑进2小时的半马约需 5:41/km，跑进25分钟的 5K 需要 5:00/km。要为坡道、补给站和后程掉速预留一点余量——匀速配速或略带负分段通常最快。

常见问题

What is a goal-pace calculator?: A goal-pace calculator tells you the pace you must hold to finish a race in your target time. Enter the distance and goal finish time, and it returns the required pace per kilometer and per mile.
How do I use the goal-pace calculator?: Choose your race distance, enter the finish time you are aiming for, and read off the per-km and per-mile pace. Use that pace as your steady target during the race or to set treadmill speed in training.
Is my goal pace realistic?: Compare the required pace to paces you already sustain in training and shorter races. If the goal pace is far faster than your current efforts, it may be too ambitious, so adjust your target time until the pace looks achievable.

由完赛时间算配速计算器

常见问题

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