Free Running Tools for Runners
Free Running Tools
Welcome to the SDC Coaching Free Running Tools Hub.
Whether you're training for your first 5K, preparing for a marathon or chasing a new personal best, these free running calculators are designed to help you train smarter, race with confidence and achieve your goals.
Every tool has been developed using proven running principles and is completely free to use. No registration, no downloads and no hidden costs—just practical tools to support your training.
🏃 Race Time Predictor
Curious what marathon time you could run based on your latest 10K? Wondering if you're ready for a sub-20 5K?
The Race Time Predictor estimates equivalent race performances across multiple distances, helping you set realistic goals and choose the right target pace.
Perfect for:
- Predicting race times
- Setting realistic goals
- Planning future races
- Monitoring your progress
📈 Training Paces Calculator
Running every session at the same pace can limit your progress.
Our Training Paces Calculator calculates the ideal pace for every type of run based on your current fitness, helping you get the most from every training session.
Calculate your:
- Recovery pace
- Easy run pace
- Long run pace
- Marathon pace
- Tempo pace
- Threshold pace
- Interval pace
Train at the right intensity, recover more effectively and improve consistently.
Launch Training Paces Calculator →
🎽 Race Day Split Planner & Printable Pace Band
A great race starts with a great pacing plan.
The Race Day Split Planner helps you create a pacing strategy tailored to your target finish time.
You can generate:
- Even split strategies
- Negative split strategies
- Positive split strategies
- Mile split tables
- Kilometre split tables
- A printable race pace band to wear on your wrist or carry during your race.
Having your personalised pace band with you makes it easy to stay on target without constantly checking your watch or doing mental calculations.
Launch Race Day Split Planner →
📋 Pacing Table
Need a quick pacing reference?
The Pacing Table instantly generates complete mile and kilometre split tables for your chosen finish time.
Ideal for:
- Race planning
- Training sessions
- Running clubs
- Coaches
- Printing before race day
Perfect when you want a simple reference without carrying out any calculations yourself.
⏱ Pace Calculator
Quickly convert between running pace, speed and finish time.
The Pace Calculator is perfect for planning races, treadmill workouts and checking training data.
Instantly calculate:
- Pace from finish time
- Finish time from pace
- Speed from pace
- Pace from speed
- Mile and kilometre pace conversions
Why Use These Running Tools?
As a UK Athletics qualified running coach, I regularly help runners answer questions such as:
- What pace should my easy runs be?
- Can I break 4 hours in the marathon?
- How fast do I need to run each mile?
- What's the best pacing strategy?
- How do I avoid starting too quickly?
These free tools have been created to answer those questions instantly, helping runners of every ability train with greater confidence and make better-informed decisions.
Train Smarter with Personal Coaching
These tools are a great starting point, but personalised coaching can help you unlock even greater improvements.
If you're looking for a structured training plan, one-to-one support and expert guidance tailored to your goals, I'd love to help.
Bookmark This Page
I'm continually developing new free resources for runners, so be sure to bookmark this page and check back regularly for new tools and calculators.
Happy running!
Steve Daniels
SDC Coaching