It has begun to snow at Ghisallo Running. This just got me thinking how much slower I run in the cold or the heat. My coach Tom schwartz came up with a chart explaining the affect of heat and cold upon performance. If you are feeling cold you should come in and get some new winter gear.
Temperature Affects upon Performance Chart
by Tom Schwartz
One challenge for runners is figuring how to adjust training and racing speeds relative to outdoor weather conditions. A common question arises: "How much time should I add or subtract from my normal pace as temperature changes?"
In the chart below you will find performance changes for an example runner who normally covers 5:00 per mile or 3:06.4 per kilometer when temperature is ideal. * The formula I use below doesn't’t factor humidity or wind, so keep that in mind.
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Heat Index
Total
Performance
Change Sample Adjustments to Pace
Per Mile Per K
120F +16.33% 5:49 3:36.9
110 F +12.00% 5:36 3:28.8
100 F +8.33% 5:25 3:22.0
90 F +5.33% 5:16 3:16.4
80 F +3.00% 5:09 3:12.0
70 F +1.66% 5:05 3:09.5
60 F +.33% 5:01 3:07.0
50 F 0% 5:00 3:06.4
40 F +.33% 5:01 3:07.0
30 F +1.66% 5:05 3:09.5
20F +3.00% 5:09 3:12:0
10F +5.33% 5:16 3:16.4
0F +8.33% 5:25 3:22.0
* All rights reserved. December 20, 2005
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