I know distance and finish time
Find pace, speed, and common race finish equivalents.
Use pace calculatorRunning Calculators for Training and Racing
Use running calculators for pace, calories, race prediction, splits, VO2 max, and heart-rate zones. Start with the workflow links, or jump into the calculators below for quick results.
Running tools for runners
Choose a running calculator
Use these running calculators together for training, racing, fitness estimates, and route planning.
Running Calorie CalculatorEstimate calories from weight, distance, finish time, pace, MET value, elevation gain, and per-mile rates.Open calculatorRunning Pace CalculatorSolve pace, finish time, or distance, then compare common race finish times in miles or kilometers.Open calculatorRace Time PredictorTurn a recent result into realistic 5K, 10K, half marathon, or marathon A/B/C goals.Open calculatorRunning Split CalculatorBuild mile, kilometer, or custom split checkpoints for an even or negative-split plan.Open calculatorVO2 Max CalculatorEstimate VO2 max from a Cooper 12-minute run and compare the result with age context.Open calculatorHeart Rate Zone CalculatorCalculate max-heart-rate or heart-rate-reserve zones for easy runs, Zone 2, and workouts.Open calculator
Choose by question
Start with the decision you need to make
Pick the tool by the input you already have and the output you need next. Each calculator can then link into the related pace, calorie, race, split, VO2 max, or heart-rate workflow.
I have a recent race result
Predict target times, confidence, equivalent races, and A/B/C goals.
Use race predictorI need calories for a route
Estimate calories with weight, time, distance, MET value, and elevation gain.
Use calorie calculatorI need every mile or kilometer split
Build checkpoint times for even pacing, workouts, and race plans.
Use split calculatorI need training intensity
Compare heart-rate zones with pace, VO2 max, and race context.
Use zone calculatorI have a Cooper test result
Estimate VO2 max and compare it with age context and race tools.
Use VO2 max calculatorCommon runner workflows
Combine calculators by decision
A single number rarely answers the whole training question. Start with the calculator that fits the decision, then cross-check it with the related tools and guides.
Race goal planning
Start with a recent result, choose the right A/B/C goal, convert the target into pace, then turn it into checkpoints.
Easy-run control
Set a heart-rate range, compare it with pace, and keep aerobic runs controlled.
Fitness estimate
Use a field test, then compare the number with pace, race prediction, and training context.
Route or fueling estimate
Estimate energy cost for flat, hilly, short, or long runs before planning the session.
For coaches, clubs, and training-plan writers
This hub is free, requires no sign-up, supports miles and kilometers, and keeps formulas, sources, and limitations visible. Shareable calculator links make it practical for group plans, race previews, and training notes.
Your run
:
:
Results
Pace / km
05:00/km
Pace / mile
08:02/mi
Speed
12kph
Speed
7.46mph
Common race finish timesAt this pace
| Distance | Finish time |
|---|---|
| 5K | 25:00 |
| 10K | 50:00 |
| Half | 01:45:29 |
| Marathon | 03:30:58 |
Pace, finish time, and distance use the same time ÷ distance relationship. Exact for the values entered. Your run
:
:
Standard Riegel-style profile for recent, comparable road race efforts.
Results
Predicted time
52:07
Target pace
08:23/mi
Prediction confidence and goal rangeHigher confidence
The input and target distances are close enough for a useful pacing target.
- Input and target distances are relatively close.
- Use the realistic goal as a starting pace, then adjust for course and weather.
| Goal | Time | Pace |
|---|---|---|
| A goalAggressive | 51:20 | 08:15 /mi |
| B goalRealistic | 52:07 | 08:23 /mi |
| C goalConservative | 53:25 | 08:35 /mi |
Equivalent race timesRegular profile
| Distance | Time | Pace |
|---|---|---|
| 1 mile | 07:31 | 07:31 /mi |
| 5K | 25:00 | 08:02 /mi |
| 10K | 52:07 | 08:23 /mi |
| 10 mile | 01:26:18 | 08:37 /mi |
| Half marathon | 01:55:00 | 08:46 /mi |
| Marathon | 03:59:46 | 09:08 /mi |
Predicted = known time x (target / known)^1.06 Riegel-style endurance formula. Higher exponents assume more slowdown over longer targets. Your run
:
:
Results
Time per split
05:00
Splits
10x 1 km
11 km cumulative05:00
22 km cumulative10:00
33 km cumulative15:00
44 km cumulative20:00
55 km cumulative25:00
66 km cumulative30:00
77 km cumulative35:00
88 km cumulative40:00
Your run
Results
Estimated VO2 max
51.3ml/kg/min
Avg test pace
04:17/km avg
Field context
Solid
Distance entered
2800m
Useful aerobic fitness estimate for steady running and repeat testing. Add age and sex for broader context, but use repeat tests under similar conditions for trend tracking.
VO2 max = (distance in meters − 504.9) / 44.73 Cooper field-test formula. Your run
Results
Maximum heart rate
180bpm max
Zone 150–60% · Very easy · Recovery90–108bpm
Zone 260–70% · Easy · Aerobic base108–126bpm
Zone 370–80% · Steady · Endurance126–144bpm
Zone 480–90% · Hard · Threshold144–162bpm
Zone 590–100% · Very hard · Intervals162–180bpm
Methodology Notes
Pace, speed, distance conversion, and split calculations are deterministic arithmetic. Race prediction, VO2 max, max heart rate, and training zones are estimates built from common field formulas.
Source basis: Riegel-style race prediction profiles, Cooper 12-minute VO2 max estimate, Tanaka-style max heart rate estimate, and percentage-of-max heart-rate zones. Real results vary with training history, terrain, weather, altitude, fatigue, and measurement quality.