Convert a recent conditioning run into a target-distance prediction for soccer fitness work. The estimate uses a standard endurance scaling relationship, then applies optional fatigue and course adjustments. It works best when the known effort is recent, hard, and completed under conditions similar to the target run.
Predicted time = known time × (target distance ÷ known distance)^1.06 × (1 + adjustment ÷ 100).
The prediction is a pacing reference, not a guarantee. Short soccer conditioning tests may overstate longer-distance ability because repeated accelerations and aerobic durability differ.
Use comparable surfaces and effort levels. Do not use a rehabilitation run as a maximal performance benchmark.
A 2 km run in 9 minutes predicts 23.8 minutes for 5 km before adjustments. A 3% allowance produces about 24.5 minutes.
It allows pace to slow modestly as distance increases, which is more realistic than direct proportional scaling.
It lengthens the predicted time for fatigue, hills, heat, or a slower surface.
The formula can calculate it, but it is less reliable when the events depend on very different energy systems.
A hard, well-paced effort gives the most useful prediction; an easy run will produce a conservative result.
No. It provides a running-time estimate and does not measure change of direction, repeat sprint ability, or ball work.
| Input | Unit | Purpose |
|---|---|---|
| Known distance | km | Used in this calculator’s estimate |
| Known time | min | Used in this calculator’s estimate |
| Target distance | km | Used in this calculator’s estimate |
| Fatigue/course adjustment | % | Used in this calculator’s estimate |