Your Information
Enter your age and race time. For the Half Marathon and Marathon, an hours field will appear. Select your sex and race distance, then press Calculate.
Predicted Race Equivalencies
Based on your performance, Riegel's formula (1981) predicts the following equivalent times at other distances.
WMA Age-Grade Score Learn More →
Recommended Training Paces
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Zone Guide — How Much to Run in Each Zone
VO2-velocity relationship: Medbø et al. 1988 · Zone intensities: Billat 2001, Laursen & Jenkins 2002 · Race equivalencies: Riegel 1981 · Age factors: WMA 2023 road standards
Disclaimer: This calculator is for educational and training guidance purposes only. Training paces are estimated from VO2max using published VO2-velocity relationships and zone intensity research (Billat 2001; Laursen & Jenkins 2002). Race equivalencies use Riegel's formula (1981). Age-grade scores use World Masters Athletics (WMA) approximate road standards. Age-grade scores use World Masters Athletics (WMA) approximate road standards. Half marathon and marathon age-grade scores use 5K road age factors as an approximation. Results should not replace advice from a qualified running coach or sports medicine professional.