Race Planning Calculator
Plan your perfect race strategy with customizable pacing and elevation analysis. Enter your target time and this calculator will break down individual splits in order to get the ideal result based on proven race planning formulas which adjust for elevation.
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 precise split adjustments based on your course profile
OR enter elevation manually. Warning: this will just show how much time will be added to your effort but does NOT adjust your individuals splits to the elevation changes of the course. Please use the above GPX feature for this.
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 stefan@bflcoaching.com