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
Plan a 5K by goal time or recent finish, with pace per mile, pace per kilometer, and simple split guidance for workouts or race day.
- 02
Altitude Adjusted Pace Calculator
Estimate how altitude changes your sustainable running pace, then compare sea-level effort with mountain or high-elevation goals.
- 03
Grade Adjusted Pace Calculator
Convert uphill or downhill running into grade-adjusted pace so hilly routes can be compared with flatter efforts. Built for quick checks before training or r...
- 04
Half Marathon Pace Calculator
Turn a half marathon goal into target pace, mile splits, kilometer splits, and a clearer race-day pacing reference. Built for quick checks before training or...
- 05
Heat Adjusted Pace Calculator
Adjust running pace for heat and humidity, with practical guidance for slowing down when race-day conditions get costly.
- 06
Marathon Pace Calculator
Convert a marathon goal time into pace per mile, pace per kilometer, and split targets for steady long-race planning. Built for quick checks before training...
- 07
Negative Split Calculator
Build a race plan that starts controlled and finishes faster, with first-half and second-half pacing laid out clearly. Built for quick checks before training...
- 08
Pace Band Calculator
Create pace-band splits for a goal finish, including cumulative times that are easy to check from a watch mid-race. Built for quick checks before training or...
- 09
Pace Converter Calculator
Convert pace, speed, time, and distance between miles and kilometers without doing the math in your head. Built for quick checks before training or racing.
- 10
Race Pace Calculator
Find the pace required for a target finish across common race distances, with mile and kilometer views side by side. Built for quick checks before training o...
- 11
Run Walk Calculator
Plan run-walk intervals, average pace, and finish expectations for races, long runs, or beginner-friendly workouts. Built for quick checks before training or...
- 12
Running Cadence Calculator
Connect cadence, stride length, and running pace so form changes can be checked against real speed. Built for quick checks before training or racing.
- 13
Running Pace Calculator
Calculate running pace from distance and time, then see speed, mile pace, kilometer pace, and track-lap context. Built for quick checks before training or ra...
- 14
Running Pace Chart Calculator
Scan a running pace chart for common race distances, finish times, and pace references in miles and kilometers. Built for quick checks before training or rac...
- 15
Track Split Calculator
Break a target pace into 200 m, 400 m, 800 m, and other track splits for interval sessions. Built for quick checks before training or racing.
- 16
Treadmill Pace Calculator
Convert treadmill speed to pace, compare mph with min per mile, and account for incline when planning indoor runs. Built for quick checks before training or...
Predict
Race-time predictors from a recent result (Riegel, Cameron, VDOT).
- 01
Boston Qualifier Calculator
Check Boston qualifying standards by age and gender, including the gap between your target time and the listed BQ mark. Built for quick checks before trainin...
- 02
Magic Mile Calculator
Use a hard mile effort to estimate race possibilities and training paces without pretending one test predicts everything.
- 03
Marathon Time Predictor Calculator
Project a marathon finish from a recent race result and compare the target with pacing assumptions before committing. Built for quick checks before training...
- 04
Race Time Predictor Calculator
Predict finish times at new distances from a known race result using endurance models and clear pacing context. Built for quick checks before training or rac...
Training
Training pace zones, key workouts and plans from your current fitness.
- 01
Race Fueling Calculator
Estimate carbohydrates, fluid, and sodium targets for race duration so fueling starts with numbers instead of guesswork.
- 02
Training Pace Calculator
Turn a recent race result into easy, marathon, threshold, interval, and repetition paces for structured training. Built for quick checks before training or r...
- 03
Training Plan Calculator
Create a dated running-plan outline from your race goal, timeline, weekly mileage, and available training days. Built for quick checks before training or rac...
- 04
Yasso 800 Calculator
Use Yasso 800 repeats as a marathon reference point while keeping the result in context with real endurance demands. Built for quick checks before training o...
Physiology
VDOT, VO₂ max, heart-rate zones and runner body metrics.
- 01
Age Graded Calculator
Compare race performances across ages with an age-graded score, percent standard, and context runners can use for fairer benchmarking.
- 02
BMI Calculator
Calculate BMI from height and weight, see the category, and use the result as one basic body-size reference for running context.
- 03
BMR Calculator
Estimate basal metabolic rate and daily calorie needs before training load is added, using common formulas and clear unit choices.
- 04
Body Fat Calculator
Estimate body-fat percentage from tape measurements with the U.S. Navy method, plus runner-friendly context for tracking change.
- 05
Critical Speed Calculator
Estimate critical speed from two hard running tests and translate the result into practical pace guidance for training. Built for quick checks before trainin...
- 06
Heart Rate Zone Calculator
Build heart-rate training zones from max, resting, or threshold heart rate and use them to guide easy, tempo, and hard days.
- 07
One Rep Max Calculator
Estimate one-rep max from weight and reps, then use the number to plan strength work that supports running safely. Built for quick checks before training or...
- 08
Running Calories Burned Calculator
Estimate calories burned on a run from body weight, distance, pace, and duration with simple runner-focused output. Built for quick checks before training or...
- 09
Steps To Miles Calculator
Convert steps to miles with stride length, height, or estimate settings so daily movement is easier to understand. Built for quick checks before training or...
- 10
Sweat Rate Calculator
Estimate sweat rate from workout weight change, fluid intake, and time to plan hydration more realistically. Built for quick checks before training or racing.
- 11
VDOT Calculator
Estimate VDOT from a race result and translate it into training paces that stay tied to the same fitness level. Built for quick checks before training or rac...
- 12
VO2 Max Calculator
Estimate VO2 max from field-test inputs and read the result as a broad aerobic-fitness reference, not a lab value. Built for quick checks before training or...
Cycling
FTP, power zones, gearing and e-bike range for the bike.
- 01
E-Bike Range Calculator
Estimate e-bike range from battery size, assist level, terrain, rider weight, and speed before planning a longer ride. Built for quick checks before training...
- 02
FTP Calculator
Estimate cycling FTP from a test effort and use the result to set power zones for cross-training, rides, or indoor sessions.
- 03
Gear Inches Calculator
Compare bike gearing with wheel size, chainring, and rear cog inputs so cadence and effort make more sense on the road. Built for quick checks before trainin...
- 04
Power To Weight Ratio Calculator
Calculate watts per kilogram for cycling or cross-training and compare power output against body weight. Built for quick checks before training or racing.
Triathlon
Swim, bike and run together — CSS, splits and total race time.
- 01
Critical Swim Speed Calculator
Use two swim time trials to estimate critical swim speed, threshold pace, and training-friendly split references. Built for quick checks before training or r...
- 02
Triathlon Pace Calculator
Combine swim, bike, run, and transition targets into one triathlon pacing estimate with discipline-by-discipline splits.