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# Race Predictor – Running Time Calculator

Running time – how to predict?Pete Riegel's formula assumptionsHow to use race predictor?Want to be prepared for the race? Follow the training plan!Race day preparationFAQs

Omni's race predictor is a helpful tool for all runners and athletes who want to develop their race results. Based on your previous running scores, our running time calculator will foresee the time for another run competition. Without complicated analysis, check quickly whether you are able to cover another distance at a satisfying time and running pace.

In the article below, you will find a short tutorial on how to use the calculator, a description of some aspects of training, and a few tips for preparing for race day.

We try our best to make our Omni Calculators as precise and reliable as possible. However, this tool can never replace a professional doctor's assessment. If any health condition bothers you, consult a physician.

## Running time – how to predict?

Calculations in our running time predictor are based on the mathematical formula published in 1977 in Runner's World Magazine. Peter Riegel, an American research engineer and marathoner, devised the equation. The expression allows for the prediction of race times for runners and other athletes giving a certain performance at another distance. Over the years, the formula has been widely approved by the sports community thanks to its high calculation accuracy and simplicity in its application.

Riegel's formula:

$T_2 = T_1 \left(\frac{D_2}{D_1}\right)^{\!1.06}$

where:

• $T_1$ – Time achieved recently on distance $D_1$;
• $T_2$ – Predicted time for distance $D_2$;
• $D_1$ – Distance over which $T_1$ time was achieved; and
• $D_2$ – Distance for which $T_2$ time is foreseen.

💡 You might also be interested in our marathon pace calculator.

## Pete Riegel's formula assumptions

Before using the running time predictor, there are some points worth noting about Riegel's equation:

1. It assumes that a runner has done appropriate training for the distance they want to run. A very good result on the 10 km distance a day ago doesn't mean that today you can run a half-marathon in 1 h 30 min.

2. Assumes that an athlete doesn't have a significant natural tendency for either speed or endurance. Some people, no matter how much they train, will always have better results than others.

3. The calculations are less accurate for times under 3.5 minutes and for times over 4 hours.

The great benefit of this formula is that it's adjusted for distance – it doesn't simply double, e.g., the 6 km prediction for 12 km prediction.

## How to use race predictor?

To be sure you're using the running time calculator properly, let's go together through the example below:

1. Fill in the distance of a recent race result: say it was a half marathon, $\small D_1 = 22\ \rm km$.

2. Type the time which you have achieved on that distance: It was $\small T_1 =\ \rm 1\,h\ 57\,min\ 26\,s$ - not bad!

3. Choose the new distance you want to run: I like long runs! $\small D_2 = 30\ \rm km$.

4. Prediction for new distance is equal to $\small T_2 =\rm 2\,h\ 43\,min\ 8\,s$ – quite a lot of sweating!

## Want to be prepared for the race? Follow the training plan!

Being a faster runner is not a piece of cake. Many factors impact being in shape, like below:

• Type of training;
• Training intensity;
• Nutrition;
• Biological recovery; and
• Health condition.

Keep in mind that 5 km, 15 km, half marathon races, or mountain runs have significantly different characteristics. For each of them, during training, you will need to focus on different aspects, e.g., endurance, speed, strength, or dynamics. It means that for each race type, you will need to follow a specific training plan to be able to keep a good running pace (see our running pace calculator for more help).

## Race day preparation

Your few weeks' race training is done. You did a good job! The race day is close ahead. Still, you should make sure you properly prepare for these memorable hours. Here are a few points to focus on:

1. Nutrition – Refuel your body properly. Do not allow yourself to take a race with a lack of calories (see meal calorie calculator). You should think about a proper diet, hydration, and supplementation (vitamins, micro & macro elements).

2. Recovery – Competition, when your body is tired after hard training, can't be good for you. Take care of biological regeneration.

3. Mental power – Have freedom in your thoughts. Being seriously stressed doesn't bode well. Some meditation may help your mind to be clear.

4. Warm-up – This might seems obvious, but don't forget about gradually warming your muscles and stimulating the cardiovascular system before starting.

Good luck!

FAQs

### How do I calculate my predicted race time?

To calculate your predicted race time for a new distance:

1. Divide the distance of the new race by the distance of a race you've already completed and for which you know the time.
2. Raise this ratio to the power of 1.06.
3. Multiply your time achieved for the initial distance by the result from step 2.
4. That's all! You've successfully predicted your race time!

### What is my predicted race time if the run distance is 500 meters?

Your predicted race time for a 500-meter run depends on your past performance. For example, if you previously ran 400 meters in 34 seconds, it might take you around 43 seconds to finish 500 meters.

### How do I prepare for a race?

As you prepare for a race, you can consider the following factors:

• Prioritize proper nutrition.
• Don't neglect recovery — abstain from competing when fatigued due to intense training.
• Maintain a stress-free mindset.
• Gradually warm-up muscles and stimulate the cardiovascular system before the race starts.

### Can I apply the same training plan for all race distances?

You must apply a different training plan for different race distances or mountain runs. Optimal results come from following to personalized training plans that match your goals, concentrating on specific elements like endurance, speed, strength, or agility.