What you get
- Pace per kilometre and per mile, and your speed.
- Predicted times for 5 km, 10 km, half marathon and marathon.
- Five training paces: easy, marathon, tempo, intervals and fast repeats.
- A split table for race day that you can print as a pace band.
How predictions work
We use the VDOT method by Jack Daniels and Jimmy Gilbert: your result shows your current running fitness, and from it we calculate equivalent times at other distances. Predictions work best between similar distances and assume you have trained for the distance.
Negative split
Most best times are run with an even pace or a slightly faster second half. Choose a 1–3% negative split to start calmer and finish strong. The splits table changes automatically.
Questions and answers
What is a good pace for a beginner?
Any pace at which you can talk is right for easy runs. For many beginners this is 6:30–8:00 per km.
How accurate is the marathon prediction?
From a 5 km or 10 km time it is often too optimistic unless you run 40+ km a week. A half marathon result gives a better prediction.
How do I use the pace band?
Print the splits table, cut it out and tape it around your wrist. At each kilometre marker check your time against the plan.
How it is calculated: sources
- Daniels J. Daniels' Running Formula, 3rd ed. Human Kinetics, 2014.
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners. 1979.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.