Running Calculators
Every number you need to level up your training — free, all on one page.
Jack Daniels · ACSM · Karvonen — only proven formulas used. No sign-up required.
Enter any two of distance, time, or pace and get the third automatically. Predicted times from 5K to the full marathon, plus per-km splits.
Predicted 5K · 10K · half · full finish times by pace, plus the pace you need for sub-3, sub-4, and sub-5 goals — all in one table.
From a recent race result, get your VO2max and the five Jack Daniels training-pace zones (E/M/T/I/R).
Five training zones from your age and resting heart rate. Uses the Karvonen (HRR) formula — more accurate than simple age-based formulas.
Based on the ACSM running formula. Factors in distance, pace, weight, and grade for far more accurate calorie burn than rough estimates.
Predict your times at other distances from a single recent result. Compares the Riegel and Cameron formulas side by side.
BMR + activity + running calories. Calculates how many days to your target weight using the 7,700 kcal/kg principle.
A gradual 12-week plan from your current weekly mileage to your goal, injury-free. Uses 3-week build + 1-week recovery cycles.
Yasso 800 · Norwegian 4x4 · Tabata · Daniels intervals. Enter your goal pace and get exact sets and rest times.
Your normal pace + temperature and humidity → how much heat slows you down (slowdown %), your adjusted pace, and finish-time differences by distance.
Pace + cadence (steps per minute) → stride length. Checks for overstriding against the ideal 170–185 cadence range.
Done with the math, but no one to run with?
RunnerOn is a running platform where you build crews and join challenges. Once the calculators have set your goal, the next step is finding people to run with. Together beats alone, every time.
