Race Planner — thepacecalculator.com

Step 1 — Upload your course GPX file

📁

Drop GPX file here

or click to browse

Where to get your GPX file

Strava

Route or activity → ··· menu → Export GPX

Garmin Connect

Activity → gear icon → Export Original

AllTrails

Any trail page → Download → GPX file

Race website

Many races publish official course GPX files on their site

Step 2 — Set your goal time

Hours

Minutes

min

Seconds

sec

Split units

Upload a GPX file and set your goal time to generate your race plan.

Course elevation profile

↑ — gain

↓ — loss

📍 —

Mile-by-mile race plan

Mile	Terrain	Target pace	Effort	Elapsed

Screenshot or print to take on race day.

How grade-adjusted pace works

Running uphill at your flat pace is harder than it looks on paper. Grade-adjusted pace (GAP) normalizes your effort so each mile costs the same energy — regardless of slope.

+5% grade (moderate hill)+45 sec/mi slower

+10% grade (steep hill)+90 sec/mi slower

-5% grade (gentle descent)−30 sec/mi faster

-10% grade (steep descent)−40 sec/mi faster

Descents give back less than climbs take — running steeply downhill is hard on the quads and you can only go so fast safely.

Race day strategy tips

On uphillsRun by effort, not pace

On downhillsDon't brake — lean forward

First mileAlways start conservative

Final mileLeave nothing in reserve

Your plan will show target paces — but on race day, use effort as your guide. Hills mess with GPS pacing anyway.

Terrain classification

Flat −1% to +1% avg grade

↑ Uphill >+1% avg grade

↓ Downhill <−1% avg grade

Average grade per mile can mask short steep sections. Check the elevation chart for the full picture.

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