The formula gets rearranged depending on which variable you need. Here are the patterns you’ll run into in the real world — find the one that matches your problem and follow the worked steps.
01 · PATTERN
Distance (m) halved
distance_m = 750 (from 1500)
Keep every other input at its default and halve the distance (m). See how pace per 100m (s) responds.
- 01New Distance (m): 750
- 02Baseline Pace per 100m (s): 112
- 03New Pace per 100m (s): 224
- 04Pace per 100m (s) increases by 100% → use this sensitivity to plan for real-world variation.
02 · PATTERN
Distance (m) doubled
distance_m = 3000 (from 1500)
Keep every other input at its default and double the distance (m). See how pace per 100m (s) responds.
- 01New Distance (m): 3000
- 02Baseline Pace per 100m (s): 112
- 03New Pace per 100m (s): 56
- 04Pace per 100m (s) decreases by 50% → use this sensitivity to plan for real-world variation.
03 · PATTERN
Total minutes halved
min = 14 (from 28)
Keep every other input at its default and halve the total minutes. See how pace per 100m (s) responds.
- 01New Total minutes: 14
- 02Baseline Pace per 100m (s): 112
- 03New Pace per 100m (s): 56
- 04Pace per 100m (s) decreases by 50% → use this sensitivity to plan for real-world variation.
04 · PATTERN
Total minutes doubled
min = 56 (from 28)
Keep every other input at its default and double the total minutes. See how pace per 100m (s) responds.
- 01New Total minutes: 56
- 02Baseline Pace per 100m (s): 112
- 03New Pace per 100m (s): 224
- 04Pace per 100m (s) increases by 100% → use this sensitivity to plan for real-world variation.