Running Calculators
Pace charts, race time predictions, VDOT, VO2 max, heart rate zones and age grading. Free, with no account.
- Pace chartsPace charts for every finish time: a 25:00 5K is 8:03 per mile, and a 2:00 half or 4:00 marathon is 9:09. Mile and km splits from 5K to marathon.16 pages
- Race time predictorA 25:00 5K predicts a 3:59:47 marathon by Riegel and 3:57:55 by Daniels. Predict any race from one recent result, with both models side by side.
- VDOT calculatorA 20:00 5K is VDOT 49.8 and a 50:00 10K is VDOT 40.0. Enter one race result for your VDOT, equivalent race times and the five Daniels training paces.
- Heart rate zonesAt 35, zone 2 is 111–128 bpm by max heart rate and higher if you add a resting rate. All five zones three published ways, each with its error.
- Treadmill pace chart6.0 mph is a 10:00 mile (6:13/km). Convert any treadmill speed from 4 to 12 mph to pace and race finish times, plus what 1% to 6% incline is worth.
- VO2 max calculatorRun 2,400 m in 12 minutes and your VO2 max is about 42.4. Estimate it three ways, from a race result, a Cooper test or heart rate, and compare them.
- Half marathon pace calculatorA 2:00 half marathon needs 9:09 per mile (5:41/km); a 1:45 needs 8:01. Convert any goal time to pace, with every mile and km split for six targets.
- Calories burned running calculatorRunning burns about 1 kcal per kg per km net: 113 calories a mile at 70 kg, at any pace. Calculator plus tables by weight and pace, from the ACSM equation.
- Age grading calculatorA 50-year-old man running a 25:00 5K age-grades at 58.42%. Get your age-graded percentage and equivalent time from the 2025 WMA road standards.
- Free running calculators for your websitePut a pace calculator or race time predictor on your race, club or coaching site. Free, no account, fits any page and stays up to date. Copy and paste.
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$12.99/mo or $79.99/yr after a free first weekiPhone and iPad