How a road relay works
In a typical road Ragnar, a team of 12 runners in two vans covers about 200 miles over 36 legs. Runners go in order: runner 1 runs legs 1, 13 and 25; runner 12 runs legs 12, 24 and 36. Van 1 carries runners 1–6 and van 2 runners 7–12, so each van alternates between running and resting for about 5–7 hours at a time.
| Team pace | 200 miles takes | Each runner’s total |
|---|---|---|
| 8:00 /mile | 27:15:00 | ≈ 16.7 miles |
| 9:00 /mile | 30:35:00 | ≈ 16.7 miles |
| 10:00 /mile | 33:55:00 | ≈ 16.7 miles |
| 11:00 /mile | 37:15:00 | ≈ 16.7 miles |
| 12:00 /mile | 40:35:00 | ≈ 16.7 miles |
Includes about 1 minute per exchange. Real races also include van traffic, queues at exchanges and course-specific leg lengths.
Tips for accurate relay planning
- Use honest paces — current 10K race pace plus 30–60 s per mile is a sensible starting point for most runners over three legs.
- Add time for night legs and hills. Headlamps, darkness and elevation slow most runners.
- Update during the race. Enter actual leg times as you go; the rest of the schedule re-calculates so the next van arrives on time.
For trail Ragnars, Hood to Coast or any relay, paste your own leg list. Related: pace calculator, race fueling, ultra pace planner.
Last reviewed: September 2026 · Health disclaimer