Running Calculators
Free running calculators: pace per mile/km, race finish time predictor, training heart rate zones, VO2 max, and weekly mileage tools.
5K Training Pace Calculator
Calculate your target pace per kilometer and per mile for a 5K race. Enter your goal finish time and get recommended easy, tempo, and interval training paces.
Elevation-Adjusted Run Time Calculator
Adjust your expected race or training time for elevation gain. Uses a conservative 0.6-second-per-foot estimate calibrated to road and moderate trail grades.
Race Split Pace Calculator
Generate per-kilometer or per-mile split targets for any race distance and goal finish time. Even, negative, and positive split strategies included.
Treadmill Incline to Outdoor Pace Calculator
Convert treadmill speed and incline to equivalent outdoor flat-road pace. Uses the ACSM metabolic formula to show your true effort level on any grade.
Running Cadence Calculator (Steps Per Minute)
Calculate optimal running cadence by height, pace, and goal. Get steps per minute targets for easy runs, races, plus stride length and overstride risk.
Running Stride Length Calculator
Calculate running stride length from cadence and pace. Enter steps per minute and pace to get stride distance in meters and inches plus efficiency feedback.
VO2 Max from Race Time Calculator (Daniels)
Estimate your VO2 max from a race time using the Daniels formula. Enter distance and time for 5K, 10K, half, or marathon to get VDOT and equivalent paces.
Marathon Race Nutrition Calculator
Plan your marathon fueling strategy with exact carb, gel, fluid, and electrolyte targets. Based on finish time and body weight for race day.
Weekly Running Mileage Planner
Plan your running base using the 10% rule. Enter current weekly mileage and goal to get a week-by-week schedule with cutback weeks.
Race Time Predictor
Predict your finish time for any race distance based on a recent race result. Uses the Riegel formula — the gold standard for running time prediction.
Running Pace Calculator
Calculate your running pace from distance and time. Convert between pace per kilometer, pace per mile, and speed in km/h or mph.
Running Training Zones Calculator
Calculate your 5 running training zones by pace or heart rate from your recent 5K time. Structure your training for optimal improvement and race readiness.