Running Pace Calculator › Ultramarathon Pace and Aid Station Planner

Ultramarathon Pace and Aid Station Planner

Moving pace = (goal time − time stopped at aid stations) ÷ distance. An 8:00:00 50K with five 3-minute stops needs 14:58 per mile (9:18 per km) while moving. Enter your goal and aid stations to get your arrival and departure time at each one.

Planner

Race distance
Goal finish time
h min
Time at each aid station
min
Aid stations

Distances are in the unit chosen above, from the start. A cut-off (elapsed time after the start) is optional.

Pace per

Ultra pace chart

Find your goal finish time to read the average pace you need over the whole race, stops included, per mile and per km.

50K

Average pace per mile and per km for each 50K finish time
Finish timeAvg pace /mileAvg pace /km
4:00:007:434:48
5:00:009:396:00
6:00:0011:357:12
7:00:0013:318:24
8:00:0015:279:36
9:00:0017:2310:48
10:00:0019:1912:00

50 miles

Average pace per mile and per km for each 50 miles finish time
Finish timeAvg pace /mileAvg pace /km
8:00:009:365:58
10:00:0012:007:27
12:00:0014:248:57
14:00:0016:4810:26
16:00:0019:1211:56

100K

Average pace per mile and per km for each 100K finish time
Finish timeAvg pace /mileAvg pace /km
10:00:009:396:00
12:00:0011:357:12
14:00:0013:318:24
16:00:0015:279:36
18:00:0017:2310:48
20:00:0019:1912:00

100 miles

Average pace per mile and per km for each 100 miles finish time
Finish timeAvg pace /mileAvg pace /km
20:00:0012:007:27
24:00:0014:248:57
28:00:0016:4810:26
30:00:0018:0011:11

Questions

How do I plan pace for an ultramarathon with aid stations?

Subtract the total time you expect to spend stopped at aid stations from your goal time, then divide what is left by the distance. That is your moving pace. For a 50K goal of 8:00 with five 3-minute stops, you have 7:45 of moving time, so your moving pace is 14:58 per mile (9:18 per km).

What pace is a 12 hour 50 mile?

Including all stops, 12 hours for 50 miles is 14:24 per mile (8:57 per km) overall. The planner shows your moving pace once you enter your aid station stop time.

How long should I stay at aid stations?

Many ultra runners plan 1 to 3 minutes at a short-race aid station and longer, 5 to 10 minutes, at drop-bag stations or when changing shoes or clothes. Enter your average stop time; the planner adds it at every station and keeps your goal finish time fixed.

Should I run even pace in an ultra?

Real ultras are rarely even: hills, terrain and fatigue slow you down late. This planner uses an even moving pace between stations as a starting point. If the course is hilly, adjust your own station-to-station targets and keep the total on your goal.

What is a cut-off time?

A cut-off is the latest time you may leave a checkpoint to stay in the race. Enter each cut-off as elapsed hours and minutes after the start, and the planner shows your buffer: how much earlier than the cut-off you leave that station.

How it's calculated

Moving pace is your goal time minus the total stop time, divided by the distance. Between stations the plan assumes an even moving pace; arrival time is the previous departure plus the leg at that pace, and departure adds your stop time. A mile is 1.609344 km. Results are rounded to the nearest second.

Real ultras vary with terrain, heat, altitude and how you feel on the day, so treat the numbers as a guide rather than training or medical advice.

More calculators