Using the Split times tables we can well appoint how hard we must run during races. Because the heart frequency is coupled to the course speed can be also calculated how high your heart rate must be at several race distances. As extra control means we can use for this reason also of a heart rate monitor.
This calculator method is best applicable for runners which run around 10 miles or 15 km per hour. Depending of your running speed you adjust your calculated heart rate down (for most of the runners) or up.
The example is for someone with an anaerobic threshold of 
175.
Example
| Race distance | 
Heartbeat |
|
| 5km | 107% | 187 |
| 10km | 103% | 180 |
| 15 km and 16.1 km | 100% | 175 |
| 20 km and 21.1 km | 98% | 172 |
| 25 km | 97% | 170 |
| 30 km | 95% | 166 |
| 42.2 km | 93% | 163 |
Calculator
On the basis of maximum heart rate
The example is for someone with a maximum heart rate of 180.
Example
| Race Distance |
Heartbeat |
|
| 5 km | 97% | 175 |
| 10 km | 94% | 169 |
| 15 km and 16.1 km | 91% | 164 |
| 20 km and 21.1 km | 89% | 161 |
| 25 km | 88% | 159 |
| 30 km | 87% | 156 |
| 42.2 km | 85% | 152 |
Calculator
Some comments
- Don't start a too hard. Take a moment to reach your correct heart rate. With a heart rate monitor you can get maximum return from your matches and training sessions.
- You are supposed to use the races run at an even pace: the heart rate values listed in the tables.
- To determine your maximum heart rate or anaerobic threshold (and much more): Training with a heart rate monitor.