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Race-by-race pacing plans, split breakdowns and prediction science — numbers you can run on.
2-Hour Half Marathon: Hold 5:41 per km
The 5:41 pace that banks a 1:59:59, with the splits and fueling rhythm that keep you on schedule.
3:15 Marathon: Break It Into 5K Blocks
A 4:38-per-km average splits the race into five clean chunks so fatigue never surprises you.
Sub-50 10K: Weekly Plan With Negative Splits
4:59-per-km planning plus tempo work that trains your legs to close faster, not die.
Riegel Formula Predictions: 4 Accuracy Factors
Why your virtual 5K-to-full projection misses — and how course, fitness and pacing fix it.
Negative Splits: Cut a Second a Mile Twice Over
Start conservative, close the gap: how even splits beat starting hot in 26.2 miles.