MAS
CALCULATOR.
Enter your 2 km time trial result. The calculator will determine your running pace and set your exact marker distances for 30, 60 and 90-second efforts.
2 KM TIME TRIAL
Enter the total time it took you to complete 2 kilometres.
YOUR EFFORTS
Cover the prescribed distance in the time shown. Aim to reach your marker as the timer expires.
MARKER DISTANCE
MARKER DISTANCE
MARKER DISTANCE
HOW YOUR NUMBER WORKS
RUN 2 KM
Complete a 2 km time trial at the fastest pace you can sustain across the full distance.
ENTER YOUR TIME
Enter your finishing time in minutes and seconds. Your result is converted into running speed, kilometres per hour and pace per kilometre.
HIT YOUR MARKERS
The calculator gives you an exact distance for your 30, 60 and 90-second efforts. Aim to reach the marker as the timer expires.
RE-TEST
Re-test as your fitness improves. Enter your new 2 km time and your training markers will update automatically.
The number above gives you your running pace and marker distances based on your 2 km time trial. It gives you a clear, repeatable benchmark for your 30, 60 and 90-second efforts — but the real value comes from using it consistently, re-testing, and updating your targets as your fitness improves.
Use the markers as your benchmark, then let your performance show you when it’s time to move them.
RUN THE TEST.
Complete your 2 km time trial at the fastest pace you can sustain across the full distance and record your finishing time.USE YOUR MARKERS.
Follow the prescribed distances for your 30, 60 and 90-second efforts. Aim to reach the marker as the timer expires — not well before it.STAY CONSISTENT.
Keep the same targets through the training block. That gives your body time to adapt and makes your progress easier to measure.RE-TEST.
Re-test under similar conditions as your fitness improves. Enter your new 2 km time and your running pace and marker distances will update automatically.BUILD YOUR ENGINE.
The calculator gives you the pace. Your training builds the capacity to hold it.