Endurometry
Longer reads that go with the calculators: how to pace a marathon, what to take on race day, how heart rate zones work, and how to set your training paces.
What Is Running Pace?
Pace is time per kilometre or mile. How to calculate it, how it differs from speed, and how to convert min/km and min/mile with 1.609344.
Pace vs Speed
Pace is minutes per kilometre or mile. Speed is kilometres or miles per hour. Same run, inverse units — and the converter uses the same numbers as this page.
min/km ↔ min/mile
Convert min/km and min/mile with the international mile 1.609344 km. Why 5:00/km is 8:03/mi, not 8:00, and how a 400 m split becomes a pace.
How to Calculate Race Splits
Turn a goal finish into cumulative kilometre or mile splits, including the leftover 42.195 km row, and how that differs from a wrist pace band.
Marathon Pace Strategy
How to pick a realistic marathon goal pace from a recent race, why even splits beat fast starts, and how to hold pace without watching your watch all day.
Race time prediction explained
How Endurometry scales a known race to another distance: Daniels–Gilbert as the headline, Riegel 1.06 as a check, 1.10 as a cautious longer-race bound.
Estimate a marathon finish time
A practical workflow: scale a recent 10K or half with Daniels, add time if you have not trained the distance, then turn the finish into even-split pace.
5K, 10K and half marathon pace
How to set 5K, 10K and half goals from another race, why even splits still win, and why you must not start a 5K like a 400 m.
Race Day Checklist
A timeline for race morning plus the short kit list that actually earns its place on the start line: bib, pace band, gels, anti-chafe and socks.
Heart Rate Zones Explained
What each heart rate zone is for, how to work out your own zones from max and resting HR, and when a chest strap beats a wrist sensor.
Pace vs heart rate training
Pace and heart rate describe the same session in two languages. When to follow which, why Karvonen Z2 looks “high” on a %HRmax watch, and what cardiac drift is doing on a long run.
Training Paces Explained
What easy, marathon, threshold and interval paces are for, how to derive them from a recent race, and why most runners do their easy runs too fast.
VDOT explained
VDOT is Daniels’ endurance index from a race, not a lab VO2max. How Endurometry gets 41.5 from a 10K in 48:30 and turns it into Easy, Threshold and Interval paces.
Easy, Tempo and Long Run Paces
One comparison table for the three intensities every plan is built from: easy, tempo and the long run — with heart-rate %, VDOT % and the pace range that goes with each.
Treadmill vs outdoor pace
Why 10 km/h on a treadmill is not automatically 6:00/km outdoors. Jones & Doust’s 1% same-speed rule versus Endurometry’s ACSM equal-VO₂ converter, with the same numbers the tool shows.
Negative vs positive split
Even, negative and positive splits on the same 4:00 marathon. What ±5% on Endurometry’s wristband actually prints, why a fast first 10 km usually costs more than it banks, and why leftover kilometres can miss 4:00:00 by half a minute.
How to use a pace band
Card grid versus wrap-around wristband, 40 mm × wrist+2.5 cm, print at 100%, 5 km rows on a 4:00 marathon, and why you read course markers instead of GPS.
How race cutoffs work
Finish cutoff versus intermediate gates, gun time versus chip time, and the same 6-hour marathon numbers the cutoff calculator prints: 6:30/km, 60 s delay, 4:35:16 finish, +85 min buffer, 8:32/km sweep.
General Physical Preparation for Runners (GPP)
What general physical preparation (GPP, or PPG in French) is, why runners need it, 10 key exercises, a 30-minute session and an 8-week plan that fits around your running.
Related Tools
Running Pace Calculator
Enter distance and finish time to get your pace per km and mile, average speed and per-kilometre splits.
Running Pace Converter
Convert between min/km, min/mi, km/h and mph, and see the implied finish time for 5K, 10K, half marathon and marathon.
KPH to MPH Converter (km/h to mph)
Convert kph to mph instantly: mph = km/h × 0.621371, so 100 km/h = 62.14 mph. Free km/h to miles per hour chart for road and running speeds, plus mph to km/h.
Race Time Predictor
Predict your finish time at any distance using the Riegel power law and the Daniels–Gilbert VO2max model.
Training Pace Calculator (VDOT Zones)
Get your VDOT from a recent race and see easy, marathon, threshold, interval and repetition pace zones plus heart-rate zones.
Age Grading Calculator
Convert a finish time to an approximate open-class (20–29) equivalent using Endurometry age factors — not official WMA tables.
Want a new tool or fix?
Tell us which calculator, pace chart or fix would help — we build what runners ask for. Replies usually come back in 1–2 days.