How do you calculate percentages of paces?? e.g. 90% of Marathon Pace

For a 6:00 mile MP

6:00 = 360 seconds

90% MP: 360/0.90 = 400 seconds

400 seconds = 6:40

Ah, so the first one. That's 111 1/9%, though, not 90%.

Python wrote:

Ah, so the first one. That's 111 1/9%, though, not 90%.

Stick to 'math' and forget about running

I had a thread recently where I asked a question about 5k pace relative to training pace, and got jumped on over this for my phrasing; the arguing kind of killed what I thought could have been a good thread.

I used this formula for 5k, call it what you will.

5k race pace in terms of seconds per mile divided by training pace in terms of seconds per mile equals training pace as a function of race pace.

pablo wrote:

For a 6:00 mile MP

6:00 = 360 seconds

90% MP: 360/0.90 = 400 seconds

400 seconds = 6:40

That should be 360 sec + 36 sec for 396 sec/mile.

If you know how to use excel well, you can create a worksheet. If you are good with excel, you can put minutes and secs in separate columns. Then in the 3rd column do a formula to change min to sec (min*60) plus the sec cell. =(min*60)+ seccell. Then take what ever percent. You can the divide that by 60 to get a decimal. There is a way to change that to time in FORMAT CELL, but if you are a little smart, you can figure that x.40 is X:24.

luv2run wrote:

If you know how to use excel well, you can create a worksheet. If you are good with excel, you can put minutes and secs in separate columns.

If you are good with Excel you'd never do that. There is no reason.

90% "of" 6:00 means 0.90x6:00. It does not mean 6:00/.90.

I think that it's 90% of the inverse of the pace. (miles per minute rather than minutes per mile).

So, 6mins/mile would be 1mile/6 minutes and you would take 90% of that speed.

Try this link:

http://tiny.cc/phh6f

You've all got it wrong. Marathon race pace is 110%, because you're always giving it 110%. So 90% is 20% slower, or 1.1/0.9xMP.

Actually, I gave 115% in my last marathon.

Python wrote:

Ah, so the first one. That's 111 1/9%, though, not 90%.

If yer none too smart in the arithmetic department, then think of it this way: 6 minute miling = 10 miles per hour.

90% of 10 miles per hour is 9 miles per hour.

Python wrote:

I've never understood these calculations. Are you guys choosing 111.111%, or 1.1111*MP? Are you changing it to mph and then back to min/mile? (e.g. 6:00 MP, 10mph-->9mph, 6:36 pace) That would make sense, but I'd be surprised if people did that calculation every time.

Figure any pace in meters per second, then multiply by %age. For example, 16:00 5km works out to 5.2 m/sec. 90% of that is 4.68 m/sec., about 17:45 pace. 6:00 mile pace is about 4.47 m/sec. 90% of that for example,is 4.02 m/sec., 6:40 mile pace.

Pablo is correct with his math to determine pace percentages. Training programs like those conceived by the likes of Peter Coe use a runner's VO2 Max pace as a basis for determining all other paces that runner should sustain in each facet of his training, from the conversational pace of a long run to the searing pace of a 200-repeat workout. Use Pablo's math and you'll find the recommended pace percentages are indeed sustainable for each workout within a well planned training regime.

I'll also echo the post that recommends creating an Excel chart: Make one that lists all pace percentages for any VO2 max pace you have the potential of achieving and another that will translate any mile pace to any possible interval distances you may encounter in a workout.

For me a 90% of a pace is an increase of 10% in the total time for the same distance.

So for a 6 minutes pace, 90% will be 6.6 minutes or 6:36.

A 50% of that pace will be 50% slower so 6*1.5=9 minutes/mile.

Julio wrote:

For me a 90% of a pace is an increase of 10% in the total time for the same distance.

So for a 6 minutes pace, 90% will be 6.6 minutes or 6:36.

A 50% of that pace will be 50% slower so 6*1.5=9 minutes/mile.

So in other words, you don't understand percentages and calculate it completely wrong.

But I'm sure the OP appreciates your "contribution" 4 years after he asked the question.