Question 1

How do I calculate my running pace?

Accepted Answer

Running pace is calculated by dividing your total time by the distance covered. For example, if you run 5 km in 30 minutes, your pace is 30 ÷ 5 = 6:00 min/km. In the calculator, select 'Find Pace', enter your distance and finish time, and it will calculate your pace per kilometre, pace per mile, and average speed in km/h automatically.

Question 2

What pace do I need for IPPT Gold on the 2.4km run?

Accepted Answer

IPPT 2.4km Gold time requirements vary by age group. For NSmen under 22, the Gold run must be completed in under 8:30 — a pace of about 3:32/km. For ages 28–30, Gold requires under 9:30 (pace: ~3:57/km). For ages 40–42, Gold requires under 11:12 (pace: ~4:40/km). Use the pace calculator to find the exact pace needed for your age group and train at that speed during your preparation sessions.

Question 3

What is the difference between pace and speed?

Accepted Answer

Pace and speed are inverses of each other. Pace is expressed as time per distance (e.g., 5:00 min/km — it takes you 5 minutes to cover 1 km). Speed is expressed as distance per time (e.g., 12 km/h — you cover 12 km in one hour). Runners typically use pace because it directly tells you if you're on track for a goal finish time. 5:00/km pace = 12 km/h speed. 6:00/km = 10 km/h. 4:00/km = 15 km/h.

Question 4

How do I use the pace calculator for a half marathon or full marathon?

Accepted Answer

Select the 'Find Time' mode and choose the 'Half Marathon (21.1 km)' or 'Full Marathon (42.2 km)' preset from the quick preset dropdown. Then enter your target pace (minutes and seconds per km). The calculator will project your finish time and show km splits so you can plan your even-pace or negative-split strategy. For example, a 5:42/km pace will give a 2-hour half marathon finish.

Question 5

What is a good running pace for beginners in Singapore?

Accepted Answer

For beginners, a comfortable aerobic pace is typically 7:00–9:00 min/km — a pace where you can hold a conversation without gasping. This corresponds to roughly 6.7–8.6 km/h. For IPPT readiness, most NSmen should aim to train comfortably at 6:00–7:00 min/km during easy runs and do interval sessions at faster paces (5:00–5:30/km). Singapore's heat and humidity add approximately 30–45 seconds per km to your effective pace versus temperate conditions.

Question 6

What is a negative split and why should I aim for it in races?

Accepted Answer

A negative split means running the second half of a race faster than the first half. It is the most efficient pacing strategy because: (1) you avoid going out too fast and fading, (2) it's psychologically easier to speed up than slow down, and (3) you finish strong. In practice, most runners go out 10–15 seconds/km too fast and pay for it after the halfway point. For IPPT, start the 2.4km run at a controlled pace and push the final 400–600m for your best result.

Age Group	Gold Time	Required Pace
<22	8:30	3:33 /km
22–24	8:42	3:38 /km
25–27	9:06	3:48 /km
28–30	9:30	3:58 /km
31–33	9:54	4:08 /km
34–36	10:18	4:18 /km
37–39	10:42	4:28 /km
40–42	11:12	4:40 /km
43–45	11:42	4:53 /km
46–48	12:12	5:05 /km
49–51	12:54	5:23 /km
52–54	13:42	5:43 /km
55–57	14:30	6:03 /km
58–60	15:18	6:23 /km

Pace (min/km)	Speed (km/h)	5 km	10 km	Half Marathon
4:00	15.0	20:00	40:00	1:24:22
4:30	13.3	22:30	45:00	1:34:56
5:00	12.0	25:00	50:00	1:45:29
5:30	10.9	27:30	55:00	1:56:02
6:00	10.0	30:00	1:00:00	2:06:35
6:30	9.2	32:30	1:05:00	2:17:08
7:00	8.6	35:00	1:10:00	2:27:41

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