Cardio

Marathon Pace + Elevation Calculator

Turn a target race time on a hilly course into your average race pace and the flat-course pace that takes the same effort.

Result

Flat-equivalent pace

5:38 /km

Average race pace

5:41 /km

Elevation cost

+150 s

Course

Flat

Race-day pace vs the flat-course pace that takes the same effort.

Average pace

5:41 /km

Flat-equivalent pace

5:38 /km

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula Marathon Pace Elevation Formula
Marathon elevation pace correction: about 1.5 sec of finish time per metre climbed, 0.75 sec per metre descended (2:1 asymmetric). Daniels rule of thumb, Minetti 2002 consistent.
Formula Riegel Race Time Formula
Riegel race time prediction: T2 = T1 × (D2/D1)^1.06. Race-time prediction across distances. Valid 5K–marathon, breaks down beyond 30K.
Formula Marathon Sweat Rate + Electrolyte Formula
Marathon hydration: sweat rate 0.5-2.5 L/h, sodium concentration 460-1840 mg/L. Casa 2007 + ACSM 2007 standards. Replace 70-90% of losses; avoid hyponatremia.

Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Planning Body Recomposition Planner
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.

Formula Race-Week Taper Formula + Carb Loading (Burke)
Race-week taper math: cut training volume 41-60% over 8-14 days while holding intensity, then carb-load 7-12 g/kg (Burke 2011) for a ~3% faster race.
Formula Treadmill to Outdoor Pace Conversion Formula
Treadmill grade adjustment: 0% treadmill = outdoor pace + 12 sec/km (no wind resistance). +1% grade adds ~3.3% energy cost (Jones & Doust 1996). 1-2% grade simulates outdoor effort.

11 min read Marathon Taper: Reduce Volume 41-60%, Keep Intensity
Marathon taper: cut volume 41-60% over two weeks, keep intensity, trim frequency 10-20% (Bosquet/Mujika 2007). The pooled performance gain was +1.96%.
12 min read Marathon Pace and Elevation Adjustments
Marathon pace and elevation: a validated correction for total climb / descent — Strava grade-adjusted pace, Naismith's rule, where they break.
7 min read Marathon Pace on a Net-Downhill Course: A Boston-Style Walkthrough
Marathon pace math for a Boston-style profile: 145m gain, 290m loss, 200-minute target. The 4:44/km flat-equivalent split and where the model breaks.

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/marathon-pace-elevation.js";