Pace Calculator

Pace Chart

Distance	Time	Pace (min/km)
5 km	25:00	5:00
10 km	50:00	5:00
Half Marathon	1:45:00	5:00

Fitness and Lifestyle Advice

• Incorporate interval training to improve endurance and speed.
• Ensure consistent hydration before, during, and after runs.
• Maintain a balanced diet rich in carbs, proteins, and healthy fats.
• Rest adequately to allow for muscle recovery.

Recommended Diet Plan

• Eat a high-carb meal 3-4 hours before long runs.
• Include lean proteins like chicken, fish, or tofu for muscle repair.
• Snack on nuts, seeds, or energy bars to sustain energy levels.
• Consume electrolyte-rich drinks post-run to replenish lost minerals.

Pros and Cons of Running

• Pros: Improves cardiovascular health, aids in weight management, and boosts mood.
• Cons: Can lead to injuries like shin splints if overdone, and requires consistent motivation.