Free Running Calculators & Tools
Everything you need to train smarter in one place. Use these running calculators to dial in your pace, predict race times, find your training zones, and track your fitness — then put it all together with a free personalised training plan.
Running Pace Calculator
Convert between pace, speed, and finish time in km or miles. Plan workouts, hit target splits, and compare min/km to min/mile instantly.
Calculate PaceRace Pace Calculator
Get a negative-split race strategy with mile-by-mile or km-by-km pacing charts for 5K, 10K, half marathon, and marathon.
Plan Race SplitsRace Time Predictor
Estimate your finish time at any distance using a recent race result. Uses the Riegel formula for realistic, evidence-based predictions.
Predict Race TimeHeart Rate Zone Calculator
Find your five heart rate training zones based on resting and max heart rate. Train at the right intensity for every run type.
Find Your ZonesVO2 Max Calculator
Estimate your aerobic fitness four ways: race result (VDOT), Cooper test, heart rate ratio, or Rockport walk test. See equivalent race times too.
Estimate VO2 MaxCalories Burned Calculator
See how many calories your runs burn based on weight, distance, pace, terrain, and conditions. MET-based formula for accurate results.
Calculate CaloriesFree Couch to 5K Plan Generator
Get a free, personalised Couch to 5K plan tailored to your fitness level and schedule. Choose your starting point and how many days per week you can run — from zero running to finishing your first 5K with a proven walk-to-run program.
How to Use These Running Calculators Together
Start with the pace calculator — it's the tool you'll reach for most. Use it to convert between min/km and min/mile, set target splits for workouts, and figure out what pace you need for a specific finish time.
When race day is on the calendar, switch to the race pace calculator for a full negative-split pacing chart, then use the race time predictor to set a realistic goal based on a recent result.
For day-to-day training, the heart rate zone calculator keeps easy runs easy and hard runs hard. The VO2 max calculator gives you a single fitness number to track over time — useful for seeing whether your training is working.
Finally, the calories burned calculator helps with fuelling strategy, especially for long runs and marathon builds. Once you have your numbers, build a structured plan with our running plan generator, or browse ready-made training plans and training guides.
Running Calculators — Frequently Asked Questions
Which running calculator should I start with?
The pace calculator is the most versatile. It converts between pace, speed, and finish time for any distance, so it covers daily workouts, race planning, and quick unit conversions. Start there and add other tools as your goals get more specific.
Do I need to use all six tools?
No. Each calculator solves a different problem. Most runners use the pace calculator daily and add one or two more — the race time predictor when setting a goal, or heart rate zones if they train by effort. Pick the tools that match how you train right now.
Are these running calculators free to use?
Yes. Every calculator on this page is completely free with no sign-up required. Open the tool, enter your numbers, and get your results instantly.
How accurate are the race time predictions?
The race time predictor uses the Riegel formula, the same model used by most running federations. It is most accurate when your input race is close in distance to the target race and was run recently under similar conditions.
What's the difference between the pace calculator and the race pace calculator?
The pace calculator converts between pace, speed, and time for any distance — it's a general-purpose training tool. The race pace calculator builds a race-day pacing strategy with negative splits and a mile-by-mile or km-by-km chart.
Can I use these tools on my phone?
Yes. All calculators are fully responsive and work on any screen size — phone, tablet, or desktop. No app download needed.
How do I know my heart rate zones are right?
The heart rate zone calculator uses the Karvonen formula based on your resting and max heart rate. For best accuracy, measure your resting heart rate first thing in the morning and use a tested max HR (from a field test or recent race effort) rather than the age-based estimate.
Can these calculators help me build a training plan?
Absolutely. Use your pace and heart rate zone results to set training intensities, then feed your goal race time into the free running plan generator to get a personalised week-by-week schedule. You can also browse our ready-made plans for 5K through marathon.