Summer Running Pace Adjustment Calculator
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Summer Running Pace Adjustment Calculator
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Original Target Running Pace
0:06:30Per Mile
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To enter pace correctly, please click on the pace cell in red, then enter your
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desired "ideal" target pace as "hours:minutes:seconds", so for an 8:30/mile you would
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type "0:08:30" (no quotes) in the cell, then hit enter.
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Actual/Expected Temperature during Run =
76degrees F
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* Note: use either base temperature, if no/low humidity, or heat index value (whichever is higher)
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* Note: applies only to temperatures above 66 *F, otherwise proceed with your original pace per mile
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(though you will experience a slight slowing (1-2% range) for temps of 59-66 *F)
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* Note: in temperatures/heat index of 86 *F or greater we advise cutting your planned distance by 20-30%
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in addition to running the adjusted pace
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* Note: in temperatures/heat index of 104 *F ...head for a pool, cross train inside, or run inside!
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Adjustment to Target Running Pace:
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High/Aggressive4.22% slower, or0:00:16Per Mile
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(highly affected by hot temps/high humidity)
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Adjusted Target Running Pace =0:06:46Per Mile
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Medium/Average2.11% slower, or0:00:08Per Mile
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(mildly affected by hot temps/high humidity, most runners)
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Adjusted Target Running Pace =0:06:38Per Mile
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Low/Conservative1.06% slower, or0:00:04Per Mile
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(does very well in heat/high humidity)
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Adjusted Target Running Pace =0:06:34Per Mile
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