A mile that tells a story
Find your run-walk ratio.
Take one strong, smart mile. We'll turn it into estimated race paces, finish times, and a Run-Walk-Run starting point—without pace shame.
The one-mile time trial
Run your Magic Mile-style effort.
- Warm up with a slow one-mile run.
- Do a few acceleration gliders.
- Pace each quarter mile as evenly as possible.
- Run about as hard as sustainable for one mile—no puking. Finish feeling you could not continue at that pace for more than roughly a football field.
- Walk for 5 minutes afterward, then jog slowly for 1–6 miles as appropriate for that day.
Your estimates
A smart starting line, not a promise.
Your estimates will show up here.
Add a completed mile time above, such as 10:30, to find your current race-day starting points.
Metric reference
Prefer kilometers? Start here.
These supplied pace-per-kilometer ratios are a quick reference. Where the supplied ratio lists only a run duration, the default walk break is 0:30.
4:30/km
5:30 run / 0:30 walk
5:00/km
4:30 run / 0:30 walk
5:30/km
2:30 run / 0:30 walk
6:00/km
90/30
6:30/km
75/30
7:00/km
60/30
8:00/km
30/30
9:00/km
20/30
10:00/km
15/30
11:00/km
10/30