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Going UpEvery 1% upgrade slows your pace 3.3% (1/30th)Every 100 feet of elevation gain slows you 6.6% of your average one mile pace (2% grade/mile).Example: A race that climbs 300 feet would slow an 8-minute miler (3 x .066 x 8 x 60 seconds) = 94 seconds slower at the finish.

Going DownEvery 1% downgrade speeds your pace 55% of 3.3% = 1.8%Every 100 feet of elevation descent speeds you 3.6% of your average one mile pace (2% grade/mile).Example: A race that descends 300 feet would speed an 8-minute miler (3 x .036 x 8 x 60 seconds) = 55 seconds faster at the finish

Running HighEvery 1,000 feet of altitude above sea level slows you 1% (up to 8,000 feet, then all bets are off)Example: A race at 3,000 feet would slow an 8-minute miler (3 x .01x 8 x 60) = 14.4 seconds per mile, or 6:20 total in the marathon.