Pick your race, add a recent result and the weather, and get your predicted time adjusted for hills and heat. Then get the full report by email: pacing, fuelling and course notes.
Use a recent all-out race on a fairly flat course in mild weather.
Filled in with the typical weather for the race month. Change it to the forecast closer to race day.
Before we send your report: your gels
Check the label on the gel you train with. We use this to build your gel-by-gel race timeline. Already training your gut to take more carbs? Set your own hourly target.
Get your full race report by email: your pacing plan split by split, carbohydrate, fluid and sodium per hour for this finish time, a gel-by-gel race timeline, and course notes.
One recent race predicts the rest.
Predictions use the Riegel formula, which scales your time by distance with a small allowance for slowing down over longer races.
A recent, all-out race on a flat course gives the best prediction. A training run will underestimate you.
The marathon prediction assumes you have done the long runs. Without them, expect to be slower.
Most runners start too fast. Even pacing, or a slightly faster second half, gives the best result.
Turn the prediction into a race.
5K, 10K and half marathon plans built on the Endurance Lab 7-zone method. See the plans →
Carbohydrate, fluid and sodium per hour for your race. Plan my fuelling →
A plan built around you and the Dublin course. See race coaching →
