Tools
parkrun time predictor
Enter your latest parkrun time. Get your next sub-goal with km splits, what your parkrun is worth over longer races, and the paces to train at.
Your latest parkrun time
Your parkrun
28:40
5:44 /km · 9:14 /mile
Next goal: sub-28
28:00 is 5:36 /km, 40 seconds quicker. Even splits at every km marker:
1 km
5:36
2 km
11:12
3 km
16:48
4 km
22:24
5 km
28:00
What it’s worth at longer races
If you train for the distance. Riegel formula, as in the Runese app.
10K
59:46
5:59 /km
Half marathon
2:11:52
6:15 /km
Marathon
4:34:57
6:31 /km
Your training paces
The targets a Runese plan would set from this parkrun.
Intervals
A touch quicker than parkrun pace
5:39 /km
Tempo
Comfortably hard
6:15 /km
Easy
Conversational
7:19 /km
Long run
Easy endurance
7:27 /km
Predictions assume a similar course and conditions. They are a planning aid, not a promise. Use a current time, not an old PB or a goal.
How it works
Your next goal is the whole minute below your time, run at even pace: a 28:40 parkrun aims for sub-28, which is 5:36 /km every km. Longer races are worked out with the Riegel formula, the same one the Runese Stats tab uses: that parkrun is worth a 59:46 10K if you train for the distance.
The training paces come from your parkrun pace with the factors every Runese plan uses: intervals a touch quicker, tempo about 9% slower, easy runs about 28% slower. The race time predictor shows the full maths.
Train for it
A Runese plan keeps your Saturday parkrun and builds the rest of the week around it, with every session set to these paces and moving as you get quicker.
Common questions
How accurate are the longer-race predictions?
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Usually within a few percent for a 10K, if you train for the distance; a marathon needs the long runs to match. parkrun courses also vary: a hilly, muddy or twisty one can be a minute or more slower than a flat one for the same fitness, so use a time from your usual course.
Which time should I put in?
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Your most recent hard effort, from the last four to six weeks. An old PB or the time you are hoping for gives paces you cannot hold yet, and that is how runners get injured.
How do I take a minute off my parkrun?
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Most of the week easy, one tempo or interval session, and a parkrun that is not always flat out. Run the first 3 km steady and race the last 2, or hold the even splits above from the start. Re-test every few weeks and let the paces move with you.
Should I race every parkrun?
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No. Racing every Saturday leaves the rest of the week tired. In a Runese plan the Saturday parkrun is sometimes easy, sometimes tempo, and on hard weeks a 3 km easy + 2 km hard split or fast/float intervals inside the 5K. It goes easy in the week before a longer race.
parkrun is a registered trademark of parkrun Limited. Runese is independent and not affiliated with or endorsed by parkrun.
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