Are you ready to geek out with a bit of math! (Its running Math, so it should be fun)
|Photo credit to NIU Today|
When I know how fast I can run a distance based on recent experience, these splits are very helpful, since they are based on a realistic goal time. This issue comes up when it's been a while, or I haven't run that race before. How do you or I know what is realistic?
In the past I've used the McMillan Running Calculator, but today, while reading Bob Glover and Shelly-lynn Florence Glover's the Competitive Runner's Handbook, I came across a cool formula. Follow these simple instructions:
- Lookup your time for a distance you've recently run (22:16 at the 5k),
- Find the world record for the same distance of your gender. (12:37 by Kenenisa Bekele)
- try not to cry at the difference...
- Divide the world record time by your time (12:37/22:16)*
- This number is your percentage of the world record (.567)
- Find the world record for your goal distance (58:23 for the half)
- Finally Divide the world record by your percentage (58:23/.567)
- Now you have your goal time of 1:42:58
Now for the fun part (for C), if your eyes haven't glazed over, you can use your percentage time to figure out how you stand against a competitor of the other gender!
my goals, you'll know this is right on target for where I want to be... so ignore the photo to the left, I'm not giving up!
You can also use this to compare performance over different distances!
* When using excel or a free version like google spread sheets or open office, remember to express your times as 0:12:37 (H:MM:SS), otherwise functions won't work!