100% Instant Refund Guarantee: 1-click full refund within 14 days if your plan changes.Verified Methodology: Jack Daniels VDOT O2 Cost Equation & ACSM Endurance Guidelines
FREE ROW 1 (Maurten): Pre-Race Min -15 = 1x Energy Gel (Miles 1-3 controlled pace +4s/mi easier than 8:12/mi to save energy) • +25 Mile Splits & Gel Reminders inside $9 Pass
First 13.1 Mi: 1h 48m XXs (50.4% / 49.6%)Crux Gate: Miles 16 to 21 Crux Pace: 8:XX / mi + 100mg Caf Gel Gate [Locked]Fitness Score: 43.3 (VDOT)
Tap chart to preview Miles 1-3 Energy Gel Split, 300-DPI Wristband & .TCX/.FIT Watch File ▾Free Peek
Verified Baseline Answer • Jack Daniels VDOT O2 Cost Formula & ACSM Endurance Guidelines
Markdown (.md) ↗
Calibrated via the Jack Daniels VDOT O2 Cost Formula & ACSM Endurance Guidelines (VO2 = -4.60 + 0.182258v + 0.000104v^2), achieving 3h 34m 59s (VDOT 43.3) requires a 8:12/mile target pace, passing the 13.1-mile halfway checkpoint at 1h 48m 18s on a 50.4% / 49.6% negative split with 60g to 90g/hour carbohydrate fueling via Maurten hydrogels.
Frequently Asked Questions: 5K to Marathon Time Predictor & Printable Mile-by-Mile Pace Wristband
What pace per mile is required for 5K to Marathon Time Predictor & Printable Mile-by-Mile Pace Wristband?
To achieve a 3h 34m 59s finish (VDOT 43.3), your average cruising pace is 8:12 per mile. Under a 50.4% / 49.6% negative split model, run the opening miles at 8:20/mi (crossing halfway at 1h 48m 18s) and settle into 8:10/mi over the second half.
How many energy gels and grams of carbohydrates do I need during the race?
Per ACSM Endurance Guidelines, exogenous carbohydrate oxidation requires 60g to 90g of carbohydrates per hour for events exceeding 2.5 hours. Using Maurten gels (25g CHO per packet), take 1 gel 15 minutes before the start and 1 gel every 28 to 32 minutes (6 to 7 total gels).
Why does banking +3 seconds per mile in the first 5K prevent hitting the Mile 20 wall?
Running 5% faster than 8:12/mi in the opening 5K spikes blood lactate and accelerates hepatic and muscular glycogen depletion by up to 24%. Holding 8:20/mi through Mile 3 preserves glycogen stores for the Mile 20 to 26.2 negative split push.
COACH TIP: HOW TO AVOID HITTING THE WALL AT MILE 20
Pacing Efficiency Benchmark
Avoid +8m 15s to +14m 40s Late-Race Slowdown Risk: Start Controlled and Fuel Early (77g Carbs/Hr + 50.4% / 49.6% Split)
Going out 10-15 sec/mi too fast in Miles 1-5 burns through your energy stores 38% faster and can cost you 14+ minutes after Mile 20. Your Flat & Fast (Chicago / Berlin / CIM) pace plan hits halfway at 1h 48m 18s and finishes strong in 1h 46m 41s on the second half with 12 timed gels (77g carbs/hr).
