How to Predict Your Marathon Time (Accurately)
Use the Riegel formula to predict your marathon time from a 5K, 10K, or half marathon. Real conversion tables, marathon pace math, and when predictions lie.
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Science-backed insights on running performance, training physiology, and data-driven race strategy.
What Is a Good 5K Time? Average 5K Times by Age & Gender
Real 5K time benchmarks by age, gender, and experience — from beginner to world record. Find out where your time stands and what it says about your VO2Max.
Read article →Why Runners Plateau (And the Science to Break Through It)
Explore the physiological reasons behind running plateaus — from aerobic base and lactate threshold to VO2Max limits — and learn data-driven strategies to start improving again.
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