Running Tools
All PacerRunning tools in one place: pace, race projections, training zones, splits, and runner physiology. Free, fast, no account required.
Pace
Pace, splits and race-pace tools — what speed your goal time needs.
- 01
5K Pace Calculator with 400 m & 1 km Splits
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 & Splits
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 for 26.2 Miles
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 + Split Table
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
Printable 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 (Mi, Km, Mph)
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 for Any Distance
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 & Stride Length
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 (Min/Mile & Min/Km)
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 (400 m Laps)
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 with Incline
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 (Galloway Method)
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 (Carbs & Sodium)
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 (Daniels Zones)
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 with Dated Weeks
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 for Marathon Goals
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 for Runners (WHO Ranges)
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 (Mifflin-St Jeor + TDEE)
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 (U.S. Navy Method)
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 (CS + D′)
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 (Karvonen)
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 (ACSM)
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 for Runners
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 (Daniels Running Scale)
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.