Heat and Performance chart

Was your workout or race this weekend a little harder than you anticipated? Did your feet feel like they were on fire? Throughout the week will be putting up some ideas on how to deal with the heat. But lets start off with a better understanding of how temperature affects performance.

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 factor humidity or wind, so keep that in mind.
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Heat Total Performance Sample Adjustments to Pace
Index Change Per mile Per Kilometer
120 F / +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
20 F / +3.00% 5:09 3:12.0
10 F / +5.33% 5:16 3:16.4
0 F / +8.33% 5:25 3:22.0
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* All rights reserved. December 20, 2005