Excel Pace Calculator
The Excel Runner Pace Calculator, is available for download at the bottom of the article or in the Downloads tab and it offers the following functionalities:
• After declaring the Event and Distance, it automatically calculates Speed and Pace in kilometres and miles.
• After declaring the Pace and Units, it automatically calculates Speed and Time to cover popular Distances and Marathon laps.
• Converts between Pace and Speed
• Converts between SI and Imperial metrics.
• Dynamic visualisation.
• Pace band.
Definition of Pace and Speed
The Pace is the time, most often given in minutes, that is needed to cover 1 km. Alternatively, we give time to cover 1 mile or to cover a special distance, e.g. a lap.
Pace = Time / Distance [min/1km] or [min/1mil]
The Speed is the distance of time. In the SI system, we most often give the number of kilometres we manage to cover in one hour [km / h] or the number of meters per second [m / s].
Speed = Distance / Time [km/1h] or [miles/1h]
Convert miles to kilometres:
In the first argument of the function, instead of 1, we can insert the address of the cell in which the number we want to convert is given.
1 mile = 1.609344 kilometres. In Excel, the formula is used to
Setting the runner’s calculator.
Fill the yellow cells in the red border only. The rest of the spreadsheet is fully automated and write-protected.
In the upper part of the spreadsheet after declaring the Target (it is important to keep the hh: mm: ss format) and Event (from the drop-down list) the Pace and Speed in kilometres and miles are given.
2nd part of Pace Calculator setting:
- Pace or time given in the correct format hh: mm: ss.
- Unit to choose [kilometres] or [miles] from drop-down list.
- Leap in seconds in the Pace column between rows.
Converts between Pace and Speed.
Knowing the Pace, saved in the hh: mm: ss format in an Excel cell (e.g. C15), we can calculate the Speed using the formula:
Calculating the time needed to overcome various distances based on the declared Pace. If in column C starting from C15, the pace is given in the format hh: mm: ss, and in line 15 starting from G15 the distance to do, then the formula in this case for the cell G15 looks in the following way:
The dollar symbol ($) in front of the letter C in cell addressing means that regardless of where you paste the formula, the addressing of column C will remain the same, but if it appears before the number, e.g. 15, the addressing of row 15 will remain unchanged.
The graph on the left shows the time to cover popular Event based on the declared Pace.
At the bottom of the spreadsheet there is a table with the Actual Pace declared in Miles. In the yellow fields we give the real Time achieved in individual sections of the marathon. As a result, we can control how the Plan is implemented in relation to the assumed Pace. In the Difference column, the difference when the implementation of the plan is negative is highlight in red.
Pace Band Worksheet Settings.
Set up your preferences:
- Pace (hh:mm:ss format) [miles]
- Strategy (drop down list)
- Positive Split
- Even Splitting
- Negative Split
- Deviation [%]