PFM Coaching Pace Report
Generated by PFM Coaching Calculator
Use our science-backed running pace calculator to predict your race finish time and get personalised training paces. This tool, designed by PFM Coaching, uses your recent results to estimate your potential.
How to Use
- Enter your Target Race.
- (Optional) Enter Elevation and Weather.
- Fill in at least one recent race result in "Performance (A)" or "(B)".
- Click "Calculate Predictions".
🎯 My Target Race
Performance (A)
Performance (B)
How to Read Results
Your most reliable prediction comes from the performance that is most recent, closest in distance, and an all-out effort.
Predicted Results
| Method | Based On | Finish Time | Pace |
|---|
Includes elevation/weather adjustments where applicable.
Training Paces
Adjust for Training Weather (Optional)
| Zone | Pace |
|---|
Based on fastest performance entered (normalised).
Frequently Asked Questions
1. How are race times predicted?
We use three industry-standard formulas: Riegel (standard endurance decay), VDOT Proxy (similar to Jack Daniels' tables), and Cameron (often more accurate for longer distances). We show all three so you can see a range of possibilities.
2. How does the Weather adjustment work?
Heat and humidity significantly impact performance. If you enter weather data, we calculate a "penalty" (slowing down predictions) or "adjustment" (suggesting slower training paces) based on how far the temperature is above 15°C (59°F) and the humidity level.
3. How is Elevation handled?
Hills slow you down. We normalise your past performances by removing the time cost of elevation to find your "flat potential," then re-apply cost for your target.
For Loops, we apply a ~9s net penalty per 100ft gain.
For Point-to-Point, we use 17s penalty per 100ft ascent and 8s credit per 100ft descent.
4. How are Training Paces calculated?
We take your best normalised performance, project a Lactate Threshold pace (approx. 10-mile race effort), and calculate 5 intensity zones ranging from Easy Recovery (Zone 1) to VO2 Max intervals (Zone 5).
5. Which performance should I rely on?
The calculator provides predictions based on both Performance A and B. Generally, the most accurate prediction comes from the race that was most recent, closest in distance to your target, and run at maximum effort.