Race Planning Calculator
Plan your race strategy with customizable pacing and course-profile analysis. Enter your target time and this calculator will build normalized splits, estimate how hills change the course cost, and show the flat-equivalent pace needed to hit your goal.
Race Distance
Target Time
Pacing Strategy
Maintain the same pace throughout. Most reliable strategy for achieving your goal time. Best for experienced runners who know their limits.
Units
Distances in kilometers, elevation in meters, pace in min/km
Split Interval
Route Elevation Data (Optional)
Upload a GPX track file (.gpx) with elevation data for split-level course adjustments based on your route profile.
OR enter elevation manually. This gives a course-level estimate only. It does not know where the hills occur, so it cannot adjust individual splits the way a GPX profile can.
Defaults to 07:00 if left blank.
Auto infers profile from total climbing per 10 km.
Optional. Temperature alone skips the heat advisory but still runs the rest of the plan.
Optional. Add checkpoint limits using elapsed or clock time.
Optional. Add stops for fueling, refills, and slowdown allowance.
Pacing Strategy Guide
Even Splits: Maintain the same pace throughout. Most reliable strategy for achieving your goal time. Best for experienced runners who know their limits.
Negative Splits: Run the second half faster than the first. Conservative approach that reduces the risk of hitting the wall. Requires discipline to hold back early.
Positive Splits: Run the first half faster than the second. Riskier strategy that can lead to significant slowdown. Only recommended if you're very familiar with the distance.
Tip: Add 5-10 seconds per km to your target pace for the first few kilometers (depending on the race) to account for race-day excitement and crowding at the start.
Frequently Asked Questions
Found an error or have suggestions? Please email me at info@bflcoaching.com