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.

由完賽時間算配速計算器

達成目標時間所需的配速

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距離 (km)

比賽距離，例如馬拉松為 42.195

目標完賽時間

小時

分

秒

由完賽時間算配速計算器

想跑進4小時的馬拉松或25分鐘的 5K 嗎？輸入比賽距離和你的目標完賽時間，這個計算器會回傳你必須維持的精確每公里和每英里配速，以及你的平均速度。用它來設定跑步機速度、在手錶上編排分段，並檢驗目標時間對你目前的體能是否實際。

所需配速等於目標完賽時間除以比賽距離。每公里（或每英里）維持這個配速，你就能恰好準時完賽。常見目標：跑進4小時的馬拉松約需 5:41/km，跑進2小時的半馬約需 5:41/km，跑進25分鐘的 5K 需要 5:00/km。要為坡道、補給站和後段掉速預留一點餘裕——平均配速或略帶負分段通常最快。

常見問題

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.

由完賽時間算配速計算器

常見問題

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