Find the right pace for your next race or workout

Calculate training and racing paces for any distance. Adjusted for both temperature and altitude, these calculators help you understand your training zones and race equivalents, and even convert your paces to treadmill speeds. Everything you need to run with the right effort, whether you’re outside or indoors.

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:

Step 1 – Race performance

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.

Units

Treadmill Pace Calculator

Miles per Hour (MPH)

Speed: 7.0 mph

Minutes per Mile

Pace: 8:34 /mile

Or type values:

Speed (mph)

Min

:

Sec

Treadmill Incline Calculator

Speed (mph)

Speed: 7.5 mph

Grade (%)

Grade: 1%