حوّل وتيرة الجري بين دقيقة/كم ودقيقة/ميل، واحسب التقسيمات الزمنية (splits) لأي مسافة، وتوقّع أزمنة سباقاتك في 5 كم و10 كم ونصف الماراثون والماراثون الكامل (معادلة ريغل).
| السباق | المسافة | الزمن المتوقع |
|---|
| التقسيم الزمني | الزمن التراكمي |
|---|
تعتمد توقعات السباق على معادلة ريغل (Riegel): T₂ = T₁ × (D₂ / D₁)^1.06. دقيقة ضمن هامش ±5% للعدائين المدرَّبين جيدًا على مسافات متقاربة.
1 ميل = 1.609344 km. الوتيرة = الزمن ÷ المسافة؛ السرعة = المسافة ÷ الزمن.
Everything is derived from one number: seconds per kilometre. In Time + distance mode that is your entered time divided by the distance, converted at 1 mile = 1.609344 km; in Pace directly mode you supply it outright. From there the tool prints min/km, min/mi, km/h and mph. Race predictions use Riegel's formula, T₂ = T₁ × (D₂ ÷ D₁)^1.06, applied to 1 mile, 5K, 10K, the half marathon at 21.0975 km and the marathon at 42.195 km.
Riegel scales from whatever distance you entered, which makes that entry the most consequential input on the page — a 5K predicts an optimistic marathon, a recent half predicts a believable one. The four presets load 5K · 25:00, 10K · 50:00, Half · 1:45 and Marathon · 3:45 as time-and-distance pairs in kilometres. Pace directly mode has no distance field and assumes 5 km, so every prediction there extrapolates out from a 5K.
The 1.06 exponent is a population fit, not your physiology. It assumes you have actually trained for the longer distance and says nothing about heat, hills, fuelling or course profile, so marathon predictions from short races habitually read fast. The splits table is always per kilometre even when you enter miles, and it stops at 42 rows, so anything beyond marathon distance gets quietly truncated at that point.
Treat it as a ceiling. The 1.06 exponent assumes you have trained for the longer distance, and extrapolating 5K to marathon crosses a large endurance gap, so the figure usually reads several minutes fast. A recent half marathon gives a far more reliable prediction.
Multiply by 1.609344. Five minutes per kilometre is 300 seconds, so 300 × 1.609344 = 482.8 seconds, or 8:03 per mile. Choose Pace directly, enter 5:00 with the unit set to min/km, and both figures appear together.
T₂ = T₁ × (D₂ ÷ D₁)^1.06. It scales a known race time to another distance, with the exponent above 1 capturing that pace slows as distance grows. It was fitted to race results, so it describes trained runners rather than any one individual.
The splits table is always per kilometre; the distance unit only controls how your entered distance is converted internally. It generates one row per kilometre up to your distance and caps at 42 rows, so ultramarathon entries stop at the marathon mark.
Colon-separated. Three parts read as hours:minutes:seconds, so 0:25:00 is twenty-five minutes. Two parts read as minutes:seconds, and a bare number reads as seconds. The pace field uses the same parser, which is why plain mm:ss works there.
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