Enter your most recent race distance and finish time. Use a race result — not a training run — for the most accurate predictions.
HoursMinutesSeconds
What distance are you training for?
This is the new distance you haven't raced before — or want to run better. We'll predict a realistic goal time and the training paces to get you there.
How would you describe your running experience?
This adjusts the prediction formula. Experienced runners maintain pace better over longer distances — beginners slow down more in the final miles.
Predicted finish time
——
—
Goal race pace
—
Run every mile of your race at this pace. Practice it in tempo workouts.
Easy / long run pace
—
Your weekend long run and recovery run pace. Should feel comfortable enough to hold a conversation.
Tempo pace
—
"Comfortably hard." 20–40 min continuous efforts. Builds race-day endurance.
Hard effort / intervals
—
Short hard repeats of 400m–1 mile with rest. Builds speed and aerobic capacity.