Running calculators that
show their working
Couch to 5K, pace, race predictions, splits, treadmill conversion, VDOT and a 5K plan.
The calculators
Couch to 5K plan generator A walk/run progression built for the weeks and days you actually have, ending at 30 minutes of continuous running.
“I cannot run yet. Where do I start?”
Running pace calculator Give any two of pace, time and distance; get the third, plus every common race distance at that pace.
“What pace do I need to run for a target finish time?”
Race time predictor Turn one race result into a prediction at any other distance, with three models shown side by side rather than averaged away.
“What could I run for a 10K off my current 5K?”
Race splits calculator A printable split table for a target time, with even, negative or positive pacing.
“What should each kilometre read on my watch?”
Treadmill pace converter Speed to pace in both units, and what an incline is actually worth in equivalent flat pace.
“What pace is 7.5 mph, and does 2% incline matter?”
VDOT calculator and training paces Your VDOT from any race result, then easy, marathon, threshold, interval and repetition paces, with matching heart rate zones.
“How fast should my easy runs and intervals actually be?”
5K training plan generator A week-by-week 5K block for your days per week and current fitness, with every session at a pace derived from your own VDOT.
“Give me a 5K plan that fits the days I can actually run.”
5K times at a glance
What each 5K time works out to as a pace, and what the same fitness is worth at 10K and the half
marathon. For your own numbers, use the pace calculator.
| 5K time | Pace /km | Pace /mi | VDOT | Equivalent 10K | Equivalent half |
| 18:00 | 3:36 | 5:48 | 56.3 | 37:20 | 1:22:33 |
| 20:00 | 4:00 | 6:26 | 49.8 | 41:28 | 1:31:50 |
| 22:00 | 4:24 | 7:05 | 44.5 | 45:37 | 1:41:07 |
| 25:00 | 5:00 | 8:03 | 38.3 | 51:53 | 1:55:04 |
| 28:00 | 5:36 | 9:01 | 33.5 | 58:11 | 2:08:57 |
| 30:00 | 6:00 | 9:39 | 30.8 | 1:02:23 | 2:18:10 |
| 33:00 | 6:36 | 10:37 | 27.5 | 1:08:41 | 2:31:53 |
| 36:00 | 7:12 | 11:35 | 24.7 | 1:14:59 | 2:45:30 |
Why another set of running calculators
Most of them give you a number and no way to judge it. This one tells you which formula produced the
number, what that formula assumes, and where it stops being trustworthy. A race prediction
that quietly assumes you have run a 30 km long run is no use if you have not.
Where several established models disagree, as they do for race prediction, all of them are shown
along with the size of the disagreement. Where something is straight arithmetic, like pace or
treadmill speed, the page says so. The full list of formulas and sources is on the
methods page.