Running Pace Calculator — Min/km, Finish Time & Pace Chart
Free running pace calculator for 5K, 10K, half marathon, and marathon. Get min/km or min/mile, your finish time, and pace level benchmarks.
Running Calculators & Tools
102 free calculators for pace, training, nutrition, race strategy, and more. No signup required.
Find Tools for Your Stage
Beginner
21
Running Distance Converter — km, Miles, Meters & Laps
How far is a 5K in miles, or a marathon in km? Convert between kilometers, miles, meters, yards, and track laps with presets for every race distance.
Running Calorie Calculator · 2024 MET + Keytel Heart Rate
Calculate calories burned running — science-backed 2024 MET Compendium plus optional Keytel heart rate. EPOC afterburn, pace correction, food equivalents.
Protein Calculator for Runners — Daily Intake in Grams
How much protein do runners need? Enter weight, weekly mileage and goal to get a daily gram target, a per-meal plan and food examples — research-backed.
Steps to Distance Calculator — Convert Steps to km/mi
How far is 7,500 or 10,000 steps? Convert steps to km or miles based on your height and stride length. Free step distance calculator for walking and running.
Running Cadence & Stride Length Calculator
Free stride length and cadence calculator. Enter pace, height, and terrain to find your optimal step length and steps per minute — with injury risk assessment.
Fitness Age Calculator: What Your Running Age Really Means
How old is your body based on fitness? Calculate cardiovascular age from race results and VO2max using HUNT Study data. Compare fitness age vs. real age.
What to Wear Running Calculator — Outfit by Weather
Not sure what to wear for your run? Enter the weather and get instant clothing recommendations — layers, accessories, gear — using the 15-20°F dressing rule.
What to Wear Running by Temperature — Clothing Guide
Enter temperature, wind, and rain to get specific clothing picks for head, torso, legs, hands, and feet. Layering tips and body-heat adjustments included.
Running Cost Calculator — Gear & Training Expenses
How much does running really cost? Enter shoes, race fees, gear, and nutrition to see annual totals, cost per kilometer, and how it compares to other hobbies.
Running Shoe Mileage Tracker — How Many Miles Left?
Enter shoe type, current mileage, and weekly volume to estimate when your running shoes need replacing. Adjusts for weight, surface, and wear condition.
Running Shoe Rotation Planner — Multi-Pair Strategy
How many running shoes should you rotate? Plan your multi-pair strategy by mileage and training type. Track lifespan and get weekly assignments.
Running Shoe Cost Per Mile Calculator
Are your running shoes worth the price? Calculate cost per mile or km, compare value across shoe tiers, and plan your annual footwear budget smartly.
Running Shoe Finder — 155 Models from 15 Brands, No Reviews
Free running shoe finder quiz. Answer 6 questions, get 3 spec-matched picks from 15 brands (155 SKUs). No reviews, no affiliate ranking. Reroll anytime.
Running Streak Calculator — Track Consecutive Days
Track your consecutive running days, distance, and milestones. Compare your streak to famous runners. Free calculator with injury risk assessment.
Running Log & Summary Calculator
Want a simple way to log every run? Add distance, time, and type to get weekly and monthly summaries with average pace, longest run, and mileage trends.
Cooper Test Calculator — 12-Minute VO2max Estimate
How fit are you really? Estimate VO2max from your 12-minute Cooper test distance. Get age- and gender-based fitness ranking, percentile, and training guidance.
Max Heart Rate Calculator — Age-Based HR Formulas
What is YOUR max heart rate? Compare 6 formulas — Tanaka, Gulati, HUNT and Fox — side by side. Enter your age for personalized training zones.
Jeff Galloway Run/Walk Calculator — Intervals & Ratio Chart
Plan your race with the Jeff Galloway run/walk method (jeffing): get optimal intervals, a ratio chart, watch-timer setup, and a printable race-day plan.
Race Finish Time Calculator & Predictor — Free
Predict your race finish time from pace, or set a goal time to find required pace. Free instant calculator for 5K, 10K, half & full marathon with splits.
Treadmill Speed to Pace Calculator (MPH & KM/H)
Convert treadmill speed to running pace instantly — MPH or KM/H to min/mile and min/km, with incline-adjusted outdoor pace and a live speed-to-pace chart.
Casual
26
HYROX Time Calculator — Estimate Your Finish for Runners
HYROX is only half running — a fast 10k won't carry the 8 stations. Get an honest finish range from your run PB and your strength, not a fake single number.
HYROX Weights by Division (kg & lbs) — All 8 Stations
Every HYROX 26/27 station weight in one table — sled, farmers carry, wall balls. Switch division, sex, kg/lbs (pounds). Doubles, Mixed and Relay included.
HYROX Wall Ball Depth Checker — No-Rep Video Analysis
Free HYROX wall ball no-rep check: every rep scored for hips-below-parallel depth from your clip, with an annotated replay. The clip stays on your device.
Runner Bingo Card — Moments Only Runners Get
A 5×5 bingo card of moments only runners get — pre-dawn nerves, the wall, finish-line tears. Mark what you've lived, then share your card.
Running Quotes for Instagram · 252 Across 7 Moods + Free PNG
252 running quotes in 7 moods, each a free transparent PNG sticker — overlay it on your Strava screenshot or Instagram story, or copy the line as a caption.
Butter Run Calculator — Will Your Run Churn Butter?
Predict whether your run will churn butter. Enter cream type, distance, temperature, and terrain to get success probability with our 6-factor model.
Ice Cream Run Calculator — Can Your Run Freeze It?
Can you really make ice cream while running? A salt-and-ice bag chills to about -10°C and freezes your base as you run. Enter your setup for texture odds.
Running Achievement Share Card Generator
Create shareable image cards for your race results and training achievements. Generate styled 1080x1080 cards for social media. Free tool.
Running Mantras for Marathon · 108 Race-Day Phrases
108 running mantras for marathon race day — sorted by distance, goal, mindset, and challenge moment. Pick warrior, zen, scientific, humorous, or stoic tone.
Running Achievement Card Generator
Create shareable running achievement cards for PRs, milestones, and race completions. Beautiful 1080x1080 social media cards with 6 themes.
Virtual Race Bib Generator — Custom Bib Number Maker
Create a realistic virtual race bib with your name, number, and marathon branding. Great for pre-race social media hype, virtual runs, or race-day keepsakes.
Running Social Media Post Generator
Not sure what to caption your run? Generate ready-to-post text for Instagram, Strava, and WeChat with hashtags tailored to your race, PR, or milestone.
Marathon Finisher Certificate Generator
Want to celebrate your race finish? Create a personalized finisher certificate with your name, time, pace, and achievement badge. Five styles, free download.
Year in Running Summary Generator
How far did you run this year? Generate your annual running summary with total distance, races, PRs, and fun stats. Create a shareable recap card.
Treadmill Speed to Pace Calculator (MPH & KM/H)
Convert treadmill speed to running pace instantly — MPH or KM/H to min/mile and min/km, with incline-adjusted outdoor pace and a live speed-to-pace chart.
Treadmill Calorie Calculator — Incline, Speed & Grade
Estimate ACSM calories burned on a treadmill at any incline, plus equivalent outdoor pace and grade. Free 0-15% chart compares grades at your speed.
Running BPM & Music Pace Matcher
What BPM matches your running pace? Find the ideal music tempo for your cadence and speed. Sync your playlist to your stride for better rhythm and performance.
GPS Art Route Planner — Draw with Your Runs
Want to draw with your runs? Plan GPS art routes with distance, time, and complexity estimates. Free GPS drawing generator for Strava art and run route designs.
Runner's Carbon Footprint Calculator
How green is your running habit? Calculate CO2 from shoes, race travel, gear, and nutrition. Compare running vs driving vs cycling and get offset tips.
Race Medal Collection Tracker — Log Your Finishes
How many race medals have you earned? Log your finisher medals by distance, track milestones from 5K to ultra, and create a shareable collection summary.
Cross-Training to Running Calculator: Cycling, Swimming, MET
Convert cycling, swimming, aqua jogging, and elliptical into equivalent running miles, time, and training load. MET-based for injured or cross-training runners.
UV Index & Sun Protection Calculator for Runners
Is it safe to run in today's sun? Enter the UV index and your skin type to get safe exposure time, SPF needs, sunburn estimates, and reapplication reminders.
AQI Running Advisor — Air Quality Calculator
Is it safe to run outside right now? Enter your AQI to get EPA/WHO-based safety ratings, max exercise duration, and smart indoor workout alternatives.
Dew Point Running Calculator — Pace Adjustment Chart
Enter temperature and humidity to calculate dew point and its impact on your running pace. 7-zone chart from optimal to dangerous, with adjusted finish times.
Running Weather Score Calculator
Is today good for running? Score any weather 1-100 based on temperature, humidity, wind, and rain. Get go/no-go advice backed by ACSM guidelines.
What to Wear Running by Temperature — Clothing Guide
Enter temperature, wind, and rain to get specific clothing picks for head, torso, legs, hands, and feet. Layering tips and body-heat adjustments included.
Half Marathon
18
Training Plan Generator — 5K to Marathon Schedules
Need a running plan generator for your next race? Build a custom 5K to marathon training plan with mileage progression, pacing zones, and calendar export.
Marathon Predictor — 5K, 10K & Half Marathon Race Predictor
Free marathon predictor — convert your 5K, 10K, or half marathon time into race-day estimates from Riegel, Cameron, and Daniels VDOT models.
Race Finish Time Calculator & Predictor — Free
Predict your race finish time from pace, or set a goal time to find required pace. Free instant calculator for 5K, 10K, half & full marathon with splits.
Free Pace Band Generator — Printable Race Day Wristband
Free printable pace band for marathon, half marathon, or custom distance. Choose even, negative, or positive splits with S/M/L wrist sizes and hydration reminders.
Negative Split Planner — Run a Faster Second Half
Want to run a faster second half? Build a negative split plan with per-km pacing targets, half-split comparison, and terrain adjustments. Free printable table.
VDOT Calculator: Jack Daniels Training Paces
Enter a recent race result to get your VDOT score and Jack Daniels training paces — easy, long, marathon, threshold, interval, repetition zones. Free, instant.
Weekly Mileage Increase Planner
How fast can you safely increase your weekly mileage? Get a week-by-week buildup plan using the 10% rule with built-in recovery weeks to prevent injury.
Training Start Date Calculator — Count Back from Race
When should you start training for your next race? Count back from race day based on your fitness level and goals to get a phase-by-phase training timeline.
Race Taper Calculator — Pre-Marathon Training Volume
Generate a personalized race taper plan using exponential taper modeling. Reduce volume while maintaining intensity. Printable day-by-day schedules.
Heart Rate Zone Calculator — 5-Zone Training Guide
What heart rate should you train at? Enter your age and resting HR to get personalized 5-zone training ranges using the Karvonen formula or max HR method.
Sweat Rate & Hydration Calculator for Runners
Measure your real sweat rate, then get a personalized pre, during and post-run fluid and electrolyte plan by weather and duration. Free runner hydration tool.
Post-Race Recovery Planner — Day-by-Day Pfitzinger Plan
Plan post-race recovery using Pfitzinger guidelines. Enter distance, effort, and age for a day-by-day first-week plan and milestone dates to resume running.
TSS & TRIMP Calculator — Training Load for Runners
Free training load calculator: get your TSS, TRIMP, and sRPE from one session. Compare 3 methods plus ACWR 0.8-1.3 injury-risk monitoring.
Running Injury Risk Calculator — Free 11-Factor Score
Half of runners get hurt yearly. Score your risk across 11 evidence-based factors — training load (ACWR), sleep, shoes, strength — with ranked prevention steps.
Sleep & Recovery Score Calculator
Are you recovered enough to train hard today? Score your readiness from sleep quality, hours slept, training load, and lifestyle to avoid overtraining.
Race Splits Calculator — Mile & Kilometer Splits
How should you split your race? Calculate per-km or per-mile splits with even, negative, or positive pacing strategies for any distance from 5K to marathon.
Hill Repeat Workout Generator — Custom Reps & Recovery
Enter your 5K time, hill gradient, and goal to get a custom hill repeat workout — reps, recovery time, target pace, and total climbing. Free, instant.
Hill Pacing Strategy Calculator
Create segment-by-segment pacing plans for hilly races. Enter course elevation profile and target time to get optimal pace for each section.
Advanced Training
29
HYROX Time Calculator — Estimate Your Finish for Runners
HYROX is only half running — a fast 10k won't carry the 8 stations. Get an honest finish range from your run PB and your strength, not a fake single number.
HYROX Weights by Division (kg & lbs) — All 8 Stations
Every HYROX 26/27 station weight in one table — sled, farmers carry, wall balls. Switch division, sex, kg/lbs (pounds). Doubles, Mixed and Relay included.
HYROX Wall Ball Depth Checker — No-Rep Video Analysis
Free HYROX wall ball no-rep check: every rep scored for hips-below-parallel depth from your clip, with an annotated replay. The clip stays on your device.
VO2max Calculator — Check Your Running Fitness Level
Find your VO2max and fitness percentile — enter a race result, Cooper test, or resting heart rate. See where you rank for your age and get VDOT training paces.
VDOT Calculator — Score, 5-Zone Paces & Race Equivalents
Calculate your VDOT from any race result. Get 5-zone training paces and equivalent times from 1500m to marathon, based on Jack Daniels' formula.
Interval Training Workout Generator — Free VDOT Calculator
Turn your 5K, 10K, or marathon time into a complete interval workout — VO2max, threshold, speed, or race-specific reps, with warm-up and cool-down. VDOT-based.
Running Interval Timer & Workout Builder
Need a running interval timer? Build custom workouts with work/rest sets, or choose from 6 presets like Yasso 800s and fartlek. Tracks total time and pace.
Lactate Threshold Pace Calculator (LT1 & LT2)
Find your lactate threshold pace from a recent race: get your LT pace range (83-88% VO2max), LT heart rate zone (85-90% max HR), and tempo workouts.
Critical Velocity Calculator (CV) — Critical Speed & D-Prime
Critical velocity (CV) calculator — enter two race times to compute CV pace, D-prime, critical speed, training zones and recommended CV workouts.
Running Power Calculator — Watts, Zones & Economy
How many watts do you produce while running? Estimate power from pace, weight, gradient, and wind. Includes power zones, W/kg ratio, and economy metrics.
Running Economy Calculator — Test Your Oxygen Cost per km
Enter pace and weight to calculate running economy (ml O₂/kg/km). Get your RE percentile, VO₂max utilization, caloric cost, and tips to improve your efficiency.
Grade Adjusted Pace (GAP) Calculator — Hills & Strava
Convert uphill or downhill running pace to flat-equivalent GAP in one click. Free grade adjusted pace calculator built on the Minetti model, close to Strava.
Age Grading Calculator — WMA Performance Standards
How does your race time compare for your age? Calculate your age-graded percentage, equivalent open-class time, and performance level using official WMA tables.
PR Prediction Calculator — Forecast Your Future Race Time
Forecast your future marathon PR across 6-24 months. Three scenarios from current race time, training age, and weekly mileage via Daniels' VDOT model.
Race Equivalency Calculator — Riegel & VDOT
Convert any race time to equivalents across 9 distances (1500m–50K) with both the Riegel formula and Daniels VDOT, plus training-level and course tuning.
Altitude Adjusted Pace Calculator — Running at Elevation
Enter your sea-level pace and race altitude to see how much slower you will run. Shows VO2max reduction, time penalty, and acclimatization timeline.
Weight & Pace Calculator — Run Faster Per kg Lost
How much weight will running help you lose? Project fat loss per week and month, or see how much faster you run per kg — free, 5K to marathon, kg and lb.
TSS & TRIMP Calculator — Training Load for Runners
Free training load calculator: get your TSS, TRIMP, and sRPE from one session. Compare 3 methods plus ACWR 0.8-1.3 injury-risk monitoring.
Cooper Test Calculator — 12-Minute VO2max Estimate
How fit are you really? Estimate VO2max from your 12-minute Cooper test distance. Get age- and gender-based fitness ranking, percentile, and training guidance.
Pace to Speed Converter: min/km to km/h, mph & min/mile
What km/h is a 6:00/km pace? Convert running pace to speed — min/km to km/h, min/mile to mph, and back. Effort zones, preset paces, and treadmill speed chart.
Elevation Gain/Loss Impact Calculator
How much will hills slow you down? Enter elevation gain, loss, and distance to see adjusted pace, difficulty score, and equivalent flat distance.
Track Lane Distances — Lane 1-8 Distance Calculator
Full lane-by-lane distance table for a 400m track: lane 1 is 400.00m, lane 8 is 453.66m per lap. Free calculator with stagger offsets and 200m/300m sizes.
Carbon Plate Shoe ROI — Is a $300 Vaporfly Worth It?
Cost-per-second-saved math for carbon racing shoes, calibrated by marathon time. Sub-4 runners racing once a year can't justify $300 — get the honest number.
Hill Repeat Workout Generator — Custom Reps & Recovery
Enter your 5K time, hill gradient, and goal to get a custom hill repeat workout — reps, recovery time, target pace, and total climbing. Free, instant.
Course Difficulty Score
Rate any running course's difficulty on a 1-10 scale. Enter distance and elevation to get a hilliness score with comparisons to famous races.
Downhill Running Recovery Calculator: DOMS Risk & Days
Predict DOMS risk, quad damage, and recovery days after a downhill run. Plan hilly race prep and post-race recovery with grade-based precision.
Hill Race Time Adjuster
Predict your race time on hilly courses. Enter your flat PR and course elevation to get an adjusted finish time with difficulty rating.
Hill Pacing Strategy Calculator
Create segment-by-segment pacing plans for hilly races. Enter course elevation profile and target time to get optimal pace for each section.
Race Weight Scenario Calculator and Running Reference
Convert a chosen body-fat scenario to weight. See a running-only energy reference from current fat-free mass and weekly mileage; no target is prescribed.
Full Marathon
19
Marathon Countdown Timer — Days Until Your Race
Live countdown to 49 marathons — Boston, Tokyo, Berlin, London, NYC, Shanghai and more. 5 personality modes adapt to your mood and training phase. Free.
2027 Boston Qualifying Times — BQ Standards by Age & Gender
See the full 2027 BQ standards by age and gender — plus the real cutoff most tables miss: 2026 needed 4:34 under BQ. Then check your time against both.
Training Plan Generator — 5K to Marathon Schedules
Need a running plan generator for your next race? Build a custom 5K to marathon training plan with mileage progression, pacing zones, and calendar export.
Marathon Wall Predictor — When Will You Hit the Wall?
Will you hit the wall during your marathon? Predict your glycogen depletion point based on pace, weekly mileage, carb loading, and in-race fueling strategy.
Protein Calculator for Runners — Daily Intake in Grams
How much protein do runners need? Enter weight, weekly mileage and goal to get a daily gram target, a per-meal plan and food examples — research-backed.
Carb Loading Calculator — Marathon Fueling Plan
How many carbs before a marathon or half marathon? Get a day-by-day loading plan with per-meal gram targets, food ideas, and glycogen-maximizing schedules.
How Many Gels for a Marathon? Energy Gel Calculator
How many gels for a marathon? This energy gel calculator builds a fueling plan with exact km markers, carbs/hour target, caffeine timing, and water pairing.
Pre-Race Meal Planner — What to Eat Before a Race
What should you eat before race day? Plan optimal meal timing, macros, and food choices by distance and start time. Evidence-based pre-race nutrition planning.
Electrolyte & Sodium Loss Calculator
Sodium loss per hour while running, calculated from your sweat rate, duration, and heat. Get a personalized electrolyte replacement schedule and product plan.
Aid Station Strategy Planner — Hydration & Fuel Timing
What should you grab at each aid station? Build a station-by-station fueling plan with hydration and nutrition timing based on your pace and stomach tolerance.
Marathon Race Finder & Recommender
Which marathon should you run next? Filter 30+ worldwide races by weather, difficulty, budget, and timing to find your ideal match with personalized scores.
Marathon Lottery Odds: London, Chicago, Berlin, NYC, Tokyo
London ~1.5%, Chicago ~35%, Berlin ~30%, Tokyo ~10%, NYC ~1-3% (2026 ballots) — real odds and wait time. Tokyo 2027 entry opens 14 Aug 2026.
Race Equivalency Calculator — Riegel & VDOT
Convert any race time to equivalents across 9 distances (1500m–50K) with both the Riegel formula and Daniels VDOT, plus training-level and course tuning.
Heat Adjustment Pace Calculator
How much does heat slow your running? Calculate your adjusted pace, finish time loss, and heat risk level for any temperature using the Galloway model.
Wind Effect on Running — How Much Does Wind Slow You?
How much does a headwind actually slow you down? This free calculator turns wind speed and direction into your exact pace loss, tailwind gain, and energy cost.
Return to Running Plan After Injury or Break
Enter your break length and reason to get a progressive comeback plan. Run/walk intervals, pace targets, and mileage buildup from 30-50% of pre-break volume.
Hill Race Time Adjuster
Predict your race time on hilly courses. Enter your flat PR and course elevation to get an adjusted finish time with difficulty rating.
Course Difficulty Score
Rate any running course's difficulty on a 1-10 scale. Enter distance and elevation to get a hilliness score with comparisons to famous races.
Race Weight Scenario Calculator and Running Reference
Convert a chosen body-fat scenario to weight. See a running-only energy reference from current fat-free mass and weekly mileage; no target is prescribed.
Race Day
14
Running Quotes for Instagram · 252 Across 7 Moods + Free PNG
252 running quotes in 7 moods, each a free transparent PNG sticker — overlay it on your Strava screenshot or Instagram story, or copy the line as a caption.
Marathon Wake-Up Time Calculator — Race Morning Timeline
7 AM race, wake at 3:45 AM? Enter the gun time; we work backward through meal, gear, bathroom, warm-up — plus the reactive-hypoglycemia window others miss.
Free Pace Band Generator — Printable Race Day Wristband
Free printable pace band for marathon, half marathon, or custom distance. Choose even, negative, or positive splits with S/M/L wrist sizes and hydration reminders.
Race Day Checklist Generator — Morning-of Routine
Free personalized race day checklist for runners. Printable packing list for 5K to ultra marathon with weather-specific gear, nutrition, and timeline.
What to Wear Running Calculator — Outfit by Weather
Not sure what to wear for your run? Enter the weather and get instant clothing recommendations — layers, accessories, gear — using the 15-20°F dressing rule.
Race Packing List Generator — Don't Forget Anything
Afraid of forgetting something on race day? Generate a personalized packing checklist for 5K to ultra with weather-specific gear, nutrition, and recovery items.
Running Weather Score Calculator
Is today good for running? Score any weather 1-100 based on temperature, humidity, wind, and rain. Get go/no-go advice backed by ACSM guidelines.
Wind Effect on Running — How Much Does Wind Slow You?
How much does a headwind actually slow you down? This free calculator turns wind speed and direction into your exact pace loss, tailwind gain, and energy cost.
Heat Adjustment Pace Calculator
How much does heat slow your running? Calculate your adjusted pace, finish time loss, and heat risk level for any temperature using the Galloway model.
Sweat Rate & Hydration Calculator for Runners
Measure your real sweat rate, then get a personalized pre, during and post-run fluid and electrolyte plan by weather and duration. Free runner hydration tool.
Marathon Spectator Planner — Best Cheering Spots
Where should you stand to cheer at a marathon? Plan 3-4 viewing spots with travel times, see when your runner passes each point, and get stage-by-stage tips.
Race Photo Timing Calculator — Catch Every Shot
Want to capture the perfect race photo? Calculate exactly when runners pass each course point with time windows, best camera angles, and shutter settings.
Race Splits Calculator — Mile & Kilometer Splits
How should you split your race? Calculate per-km or per-mile splits with even, negative, or positive pacing strategies for any distance from 5K to marathon.
Pace to Speed Converter: min/km to km/h, mph & min/mile
What km/h is a 6:00/km pace? Convert running pace to speed — min/km to km/h, min/mile to mph, and back. Effort zones, preset paces, and treadmill speed chart.
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Marathon Directory
304 Browse marathons with countdowns, course details, and weather data.
View Marathons →Running Guides
Training, nutrition, and race strategy guides based on sports science.
Read Guides →Our Methodology
How we build and validate our calculators using peer-reviewed research.
Read Methodology →