Free Running Tools & Race Generator
One recent result in — your race time predictions, personal training paces and target-race splits out, all from the same fitness, quickly and with no account required. Pick a recent race and a target race below.
PacerRunning is a free hub of running calculators built on widely used sports science methods — Daniels' VDOT, Riegel and Cameron prediction, Karvonen and ACSM training zones. Type one recent race result and the same fitness drives every prediction, pace and split, so the outputs stay aligned from tool to tool instead of fighting each other. Each result names the primary source it comes from, US units lead with a one-tap metric toggle, and we do not store your entries — see how the calculation works on our methodology page.
1 · Race predictions
| Distance | Best estimate | Model range |
|---|---|---|
| 5K | 0:21:30 | 0:21:30–0:21:30 |
| 10K | 0:44:35 | 0:44:35–0:44:50 |
| Half marathon | 1:38:48 | 1:38:45–1:38:54 |
| Marathon | 3:25:22 | 3:25:22–3:29:50 |
2 · Your training paces
| Zone | Pace | What it’s for |
|---|---|---|
| Easy | 8:27 /mi–10:07 /mi | Long runs & recovery |
| Marathon | 7:47 /mi | Goal-pace runs |
| Threshold | 7:21 /mi | Tempo / cruise intervals |
| Interval | 6:38 /mi | VO₂max 3–5 min reps |
3 · Target race splits
| Mile | Split | Elapsed |
|---|---|---|
| Mile 1 | 7:50 | 0:07:50 |
| Mile 2 | 7:50 | 0:15:40 |
| Mile 3 | 7:50 | 0:23:30 |
| Mile 4 | 7:50 | 0:31:20 |
| Mile 5 | 7:50 | 0:39:10 |
| Mile 6 | 7:50 | 0:47:00 |
| Mile 7 | 7:50 | 0:54:50 |
| Mile 8 | 7:50 | 1:02:40 |
| Mile 9 | 7:50 | 1:10:30 |
| Mile 10 | 7:50 | 1:18:20 |
| Mile 11 | 7:50 | 1:26:10 |
| Mile 12 | 7:50 | 1:34:00 |
| Mile 13 | 7:50 | 1:41:50 |
| Mile 14 | 7:50 | 1:49:40 |
| Mile 15 | 7:50 | 1:57:29 |
| Mile 16 | 7:50 | 2:05:19 |
| Mile 17 | 7:50 | 2:13:09 |
| Mile 18 | 7:50 | 2:20:59 |
| Mile 19 | 7:50 | 2:28:49 |
| Mile 20 | 7:50 | 2:36:39 |
| Mile 21 | 7:50 | 2:44:29 |
| Mile 22 | 7:50 | 2:52:19 |
| Mile 23 | 7:50 | 3:00:09 |
| Mile 24 | 7:50 | 3:07:59 |
| Mile 25 | 7:50 | 3:15:49 |
| Mile 26 | 7:50 | 3:23:39 |
| 0.2188 mi | 1:43 | 3:25:22 |
| Mile | Split | Elapsed |
|---|---|---|
| Mile 1 | 7:55 | 0:07:55 |
| Mile 2 | 7:55 | 0:15:49 |
| Mile 3 | 7:55 | 0:23:44 |
| Mile 4 | 7:55 | 0:31:39 |
| Mile 5 | 7:55 | 0:39:33 |
| Mile 6 | 7:55 | 0:47:28 |
| Mile 7 | 7:55 | 0:55:23 |
| Mile 8 | 7:55 | 1:03:17 |
| Mile 9 | 7:55 | 1:11:12 |
| Mile 10 | 7:55 | 1:19:07 |
| Mile 11 | 7:55 | 1:27:01 |
| Mile 12 | 7:55 | 1:34:56 |
| Mile 13 | 7:55 | 1:42:51 |
| Mile 14 | 7:45 | 1:50:36 |
| Mile 15 | 7:45 | 1:58:21 |
| Mile 16 | 7:45 | 2:06:06 |
| Mile 17 | 7:45 | 2:13:52 |
| Mile 18 | 7:45 | 2:21:37 |
| Mile 19 | 7:45 | 2:29:22 |
| Mile 20 | 7:45 | 2:37:08 |
| Mile 21 | 7:45 | 2:44:53 |
| Mile 22 | 7:45 | 2:52:38 |
| Mile 23 | 7:45 | 3:00:23 |
| Mile 24 | 7:45 | 3:08:09 |
| Mile 25 | 7:45 | 3:15:54 |
| Mile 26 | 7:45 | 3:23:39 |
| 0.2188 mi | 1:43 | 3:25:22 |
4 · Dated training plan
A week-by-week plan to your race date, exportable to your calendar and PDF — no email — is coming next. Meanwhile, build your week around the training paces above and lock in your race-day target with the pace calculators.
Browse the full set of calculators
Each piece of the generator is also a separate calculator — predictors, pace charts, VDOT, heart-rate zones, splits and more.
Pace
Pace, splits and race-pace tools — what speed your goal time needs.
- 01
5K Pace Calculator
This 5K pace calculator turns a goal finish time into the pace per mile and per kilometer you must hold, plus even 400 m lap and 1 km splits.
- 02
Altitude Adjusted Pace Calculator
This altitude adjusted pace calculator converts your sea-level pace and an elevation into the slowdown to expect at mountain races and training camps.
- 03
Grade Adjusted Pace Calculator
Convert hill running into grade adjusted pace with Minetti’s energy-cost curve — see the flat pace your uphill or downhill effort is worth.
- 04
Half Marathon Pace Calculator
Set a half marathon goal time and get the required pace per mile and kilometer, an even-split 10K checkpoint, and a 400 m lap target.
- 05
Heat Adjusted Pace Calculator
This heat adjusted pace calculator combines temperature and dew point to show how much to slow your running pace when it is hot and humid.
- 06
Marathon Pace Calculator
Marathon pace calculator: turn a goal finish time into per-mile and per-km pace, halfway split, and speed for the full 26.2 miles.
- 07
Negative Split Calculator
Negative split calculator: set a race distance, goal time, and split percentage to get first- and second-half paces plus a full split table.
- 08
Pace Band Calculator
Free pace band calculator: turn a goal finish time into printable mile or km splits with cumulative checkpoint times, even or negative-split.
- 09
Pace Converter Calculator
Running pace converter calculator: enter one pace or speed and get min/mile, min/km, mph, and km/h together, exact to the 1609.344 m mile.
- 10
Race Pace Calculator
Race pace calculator for any distance: get the required pace per mile and km, speed, 400 m lap time, and split checkpoints for your goal time.
- 11
Run Walk Calculator
Run walk calculator for the Galloway method: blend run and walk intervals and paces into an average pace and a projected race finish time.
- 12
Running Cadence Calculator
Running cadence calculator: pace plus steps per minute gives stride length, steps per mile and km, and a check against the 170–185 spm range.
- 13
Running Pace Calculator
Running pace calculator: enter any distance and time to get pace per mile and per km, plus speed, a 400 m lap split, and a marathon check.
- 14
Running Pace Chart Calculator
Running pace chart mapping every pace from 5:00 to 12:00 per mile to 5K, 10K, half marathon, and marathon finish times, in mi and km.
- 15
Track Split Calculator
Track split calculator turning an event and goal time into even 400 m laps, 200 m checks, and a cumulative lap table for 800 m to 10,000 m.
- 16
Treadmill Pace Calculator
Treadmill pace calculator: convert belt speed to pace per mile or km and get the flat-ground pace your speed and incline combination equals.
Predict
Race-time predictors from a recent result (Riegel, Cameron, VDOT).
- 01
Boston Qualifier Calculator
This Boston qualifier calculator checks your marathon against the 2026 B.A.A. standards, showing your BQ margin and any registration cutoff risk.
- 02
Magic Mile Calculator
This magic mile calculator turns one hard mile time trial into Galloway-based predictions for your 5K, 10K, half marathon, and marathon.
- 03
Marathon Time Predictor Calculator
This marathon time predictor projects your finish from a recent 10K or half using the Riegel, Cameron, and VDOT models, with a likely range.
- 04
Race Time Predictor Calculator
Race time predictor using three models — Riegel, Cameron, and VDOT — to turn one recent result into 5K to marathon forecasts with a range.
Training
Training pace zones, key workouts and plans from your current fitness.
- 01
Race Fueling Calculator
Race fueling calculator: enter an expected finish time and get carbs per hour, total grams, a 25 g gel count, and a sodium target for race day.
- 02
Training Pace Calculator
Training pace calculator that turns one recent race into Daniels zones — easy, marathon, threshold, and interval targets per mile and per km.
- 03
Training Plan Calculator
Training plan calculator that builds dated base, build, peak, and taper weeks — volume, long runs, and Daniels paces sized by a recent race.
- 04
Yasso 800 Calculator
Yasso 800 calculator: turn a goal marathon time into your 800 m repeat target, its pace per mile and km, and the classic ten-repeat session.
Physiology
VDOT, VO₂ max, heart-rate zones and runner body metrics.
- 01
Age Graded Calculator
This age-graded calculator scores any road race from 5K to marathon against WMA/USATF 2025 standards, so runners of different ages can compare fairly.
- 02
BMI Calculator
This BMI calculator turns height and weight into your BMI, its WHO category, and a healthy weight range, with kg/lb and cm/in support for US runners.
- 03
BMR Calculator
This BMR calculator applies the Mifflin–St Jeor equation to estimate resting calorie burn and TDEE, so runners can fuel training without guesswork.
- 04
Body Fat Calculator
This body fat calculator applies the U.S. Navy tape method, turning neck, waist, hip, and height measurements into a body-fat percentage and ACE category.
- 05
Critical Speed Calculator
Fit two maximal running tests with this critical speed calculator to find your sustainable CS pace and D′ reserve for threshold training.
- 06
Heart Rate Zone Calculator
Free heart rate zone calculator: enter your age and resting pulse to get five personalized Karvonen training zones, from recovery to max effort.
- 07
One Rep Max Calculator
One rep max calculator for runners: estimate your 1RM from any set with the Epley and Brzycki formulas and get training loads as a % of max.
- 08
Running Calories Burned Calculator
Running calories burned calculator using the ACSM equation — weight, distance, time, and incline give total kcal and burn per mile or minute.
- 09
Steps To Miles Calculator
Steps to miles calculator that estimates stride length from height, converts step counts into miles and km for walking or running, and adds calories.
- 10
Sweat Rate Calculator
Sweat rate calculator for runners: pre- and post-run weight, fluid drunk, and duration become liters per hour plus a 2% dehydration check.
- 11
VDOT Calculator
VDOT calculator for runners: score a recent race on the Daniels scale and see the 5K, 10K, half, and marathon times that fitness predicts.
- 12
VO2 Max Calculator
VO2 max calculator based on the Cooper 12-minute run test: enter how far you ran to estimate aerobic capacity, METs, and pace at VO2 max.
Cycling
FTP, power zones, gearing and e-bike range for the bike.
- 01
E-Bike Range Calculator
Project e-bike range from battery watt-hours and assist mode — Eco, Trail, or Turbo — before committing to a longer ride or commute.
- 02
FTP Calculator
Turn your best 20-minute average power into an FTP estimate, watts per kilogram, and all seven Coggan cycling training zones in watts.
- 03
Gear Inches Calculator
Compare bike gearing in gear inches, development, and gain ratio from chainring teeth, cog teeth, and wheel diameter — one scale for any bike.
- 04
Power To Weight Ratio Calculator
Power to weight ratio calculator: divide your watts by body weight in kg or lb and see your W/kg with its Coggan category for the effort length.
Triathlon
Swim, bike and run together — CSS, splits and total race time.
- 01
Critical Swim Speed Calculator
Convert a 400 m and a 200 m swim time trial into critical swim speed — threshold pace per 100 m plus CSS+2s and CSS+5s set targets.
- 02
Triathlon Pace Calculator
Triathlon pace calculator that sums swim, bike, run, T1, and T2 into a finish time, with per-leg splits from Sprint to a full Ironman.