Running in India,
with the arithmetic shown
Pace and finish-time tools that print their formula, 12 complete training plans, 135 real running routes across 37 cities, and honest guides to the two things that actually decide an Indian training week — the heat and the air.
Four hundred metres a lap in lane one. Everything on this site is arithmetic on top of that — pace, splits, predictions and plans, with the formula printed every time.
The quick answers
The pace every common goal actually requires. Half marathon 21.0975 km, marathon 42.195 km — the official distances, not rounded ones.
| Goal | Pace /km | Pace /mile | km/h | Halfway split |
|---|---|---|---|---|
| Sub-30 5K | 6:00 | 9:39 | 10.0 | 0:15:00 |
| Sub-25 5K | 5:00 | 8:03 | 12.0 | 0:12:30 |
| Sub-60 10K | 6:00 | 9:39 | 10.0 | 0:30:00 |
| Sub-50 10K | 5:00 | 8:03 | 12.0 | 0:25:00 |
| Sub-2:00 half | 5:41 | 9:09 | 10.5 | 1:00:00 |
| Sub-1:45 half | 4:59 | 8:01 | 12.1 | 0:52:30 |
| Sub-4:00 marathon | 5:41 | 9:09 | 10.5 | 2:00:00 |
| Sub-3:30 marathon | 4:59 | 8:01 | 12.1 | 1:45:00 |
Full charts in five-second steps: 5K, 10K, half marathon, marathon.
Calculators
Training plans
Twelve complete plans. No email address, no app, no locked weeks — the whole schedule is on the page and it prints.
All 12, including the marathon plans, on the training plans page.
Where to run
135 public routes across 37 cities — with the surface, an approximate distance, and the honest answer about what time of day is actually safe.
All 37 cities on the running routes page.
India's major races
What each one is actually like to run. Dates are not published here — they move every year, and a wrong date costs somebody a race.
All 13 on the races page.
Two things that decide an Indian training week
Not your plan. The weather and the air. From March to June across the plains, an outdoor session after seven in the morning is a health decision rather than a training one, and from November to January across the north, the air itself becomes the binding constraint — with the worst readings arriving at dawn, exactly when Indian runners go out.
Almost every running site on the internet is written for a climate where you can choose to run at any hour and the only question is whether you feel like it. These two guides are written for the one you are actually in: running in Indian heat, and running and air quality.
Why every number here shows its working
Pace is time divided by distance. Race prediction is Riegel's formula with an exponent of 1.06, published in 1981. VO2max comes from two Daniels and Gilbert equations from 1979, both printed in full on their page. Carbohydrate ranges are the published sports-nutrition consensus, quoted as ranges because that is what the evidence supports.
None of it is proprietary and none of it is a black box, which means you can check any figure on this site with a pocket calculator. That is the whole standard: a running site that will not show you its arithmetic is asking you to trust it about your race, and it has not earned that.
Every time, pace and physiological figure on this site is computed from a published formula, and the formula is named and shown on the method page. Nothing here is predicted by a model you cannot check. Race details change — always confirm dates, routes and entry with the official organiser. Training guidance is general information, not individual coaching or medical advice.