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Frank Horwill's 4 & 5 second Rule

It is possible to predict your potential performance at various events from 800m to the marathon using Frank Horwill's four second rule for male athletes and 5 second rule for female athletes - Horwill (n.d.)^[1].

Performance predictions

Select your event, enter your current time for this event, select your gender and then select the 'Calculate' button.

Event -
My event time is -	minutes seconds
Gender -

Predicted 400 metre time is -	minutes seconds
Predicted 800 metre time is -	minutes seconds
Predicted 1500 metre time is -	minutes seconds
Predicted 3k time is -	minutes seconds
Predicted 5k time is -	minutes seconds
Predicted 10k time is -	minutes seconds
Predicted 1/2 Marathon time is -	minutes seconds
Predicted Marathon time is -	minutes seconds

References

HORWILL, F (n.d.) If You Want to Win, Train at a High Percentage of VO2 Max [WWW] Available from: https://www.serpentine.org.uk/pages/advice_frank29.html [Accessed 25/02/2016]

Related References

The following references provide additional information on this topic:

DENSION, J. et al. (2007) Perspectives on Coaching Pace Skill in Distance Running: A Commentary. International Journal of Sports Science and Coaching, 2 (3), p. 217-238

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2003) Frank Horwill's 4 & 5 second Rule [WWW] Available from: https://www.brianmac.co.uk/frankhorwill.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic: