The pace calculator

As promised, here is my excel formula for converting a given mile pace into equivalent times for other distances:


[mile time]*(1.1)^(LOG([other distance],2))/60

You input a mile time (in seconds) and a distance (in miles or fraction of a mile), and it returns a pace (in seconds per mile) that would be roughly comparable for that distance. Basically, the formula assumes a 10% speed decay with each doubling of distance, so a 5 minute mile is comparable to 2 miles in 11 minutes (5 1/2 minute miles). With a little algebra, you can also use it to convert, say, a 10k race time into a comparable time for the single mile. The formula says I should be able to run a 40:20 10k when I can do a 5 minute mile. I'd say they are equally distant from here!