Fast and Free Running Calculator

Coach-built

Used by Olympians, national champions, and 150+ Boston Qualifiers.

Enter a recent race to get training paces, HR zones, %HRmax, RPE, race equivalents, and heat/altitude-adjusted targets.

Units:

Distance

Custom distance (m)

Hours

Minutes

Seconds

Temperature (feels like)*

Temp unit

Altitude

Altitude unit

* Use the feels like temperature (includes heat + humidity). Conditions apply a % slow-down to paces & race equivalents.

Age

Max HR (if known)

HR zones & %HRmax are calculated from age (220 − age) or your max HR if provided.

VDOT –

Race pace – /mi

Training zones (pace · HR · %HRmax · RPE · Zone)

Zone	Label	Pace (/mi)	HR (bpm)	% HRmax	RPE	Zone #	Use

Race equivalents (VDOT-based)

Event	Time	Pace (/mi)

Want to use these paces and get the most out of your training? Reach out to Brant or Elaina below to be coached 1:1.