Trail run effort calculator

Trail paces look slow because of the climbing. Add the climb and see what your run was worth on the road, using the same kilometre effort idea race organisers use.

Your details

Road equivalent pace

5:43

per kilometre on the flat

Actual average pace8:00 a km
Effort distance (ITRA)21.0 km effort
Climb600 m

Every 100 m of climbing counts as an extra kilometre of effort. Mud, rocks and technical descents slow you further, so trail paces always look slower than road ones. That is the fun of it.

The working

Distance plus climb

15 km with 600 m of ascent is 15 + 6 = 21 kilometre effort. Two hours over 21 effort kilometres is 5:43 per kilometre as a road equivalent, against an actual average of 8:00.

On the trail

Running hills well

Power hike the steep climbs; most good trail runners do
Short steps and relaxed arms on descents
Eat early and often on long days
Carry a phone, a layer and a whistle

Limits of the sum

What it misses

Kilometre effort counts climbing but not technical ground, mud or steep descents, which can slow you a lot. It is best for comparing runs on similar terrain.

Read with care

What this cannot tell you

TerrainRocks, roots and bogs are not in the sum.
AltitudeHigh mountains slow everyone more.
SafetyWeather on hills changes fast; turn back if unsure.

Questions

Common questions

How do I compare a trail run to a road run?

Add 1 km for every 100 m of climb, then work out the pace.

Why is my trail pace so slow?

Climbing, rough ground and stopping to look are all part of trail running.

What is kilometre effort?

Distance in km plus metres of ascent divided by 100.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.