Take your one-mile time trial time and adjust to find a potential fast pace for you, in each race:
5K—add 33 seconds
10K—multiply by 1.15
half marathon—multiply by 1.2
marathon—multiply by 1.3
Example: You ran a fast (for you) one-mile time trial and the time was 10:00. In this case, 10:33/mile is your current potential for a very hard pace in a 5K; 11:30/mile is your current potential for a very hard pace in a 10K;
12:00/mile is your current potential for a very hard pace in a half marathon;
13:00/mile is your current potential for a very hard pace in a marathon.
To determine your long run pace, add two minutes to the predicted marathon pace. In this case it would be 15:00/mile. -The “Magic Mile” Can Tell You How Fast To Run -Competitor Running
COMMENT: I'm a fan of these prediction formulas. While they may not be accurate for every runner, more often than not you'll be able to make an adjustment to the formula to make it fit.
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