Runners toolbox
Free running tools
Eight free tools to help you train smarter and race with more confidence — from your first Couch to 5K to chasing a marathon PB. No registration, no downloads, no hidden costs.
Race Time Predictor
Predict your equivalent race times across every distance from one recent result.
- Predict race times
- Set realistic goals
- Plan future races
Training Paces Calculator
The right pace for every type of run, based on your current fitness.
- Easy & long run pace
- Tempo & threshold pace
- Interval pace
Race-Day Split Planner
Even, negative or positive splits for your goal time — plus a printable race band.
- Mile & km split tables
- Printable wrist race band
- Any pacing strategy
Fuelling & Hydration Calculator
Carbs, fluid and sodium targets per hour, based on your run and conditions.
- Carbs per hour
- Fluid for hot conditions
- Practical gel/bottle counts
Pacing Table
A full searchable pace reference table, from easy to fast.
- Race planning
- Training sessions
- Printable reference
Pace Calculator
Convert between pace, speed and finish time in seconds.
- Pace from finish time
- Finish time from pace
- Mile & km conversion
Age-Graded Calculator
See how your time compares across age and gender, and what it's worth at other distances.
- Age & gender adjusted
- USATF/WMA standard tables
- Compare across distances
Heart Rate Zone Calculator
Find your training zones for recovery, tempo, threshold and VO2 max efforts.
- Karvonen or %-max method
- 5 training zones
- Bpm ranges for every effort
Why use these tools?
As an England Athletics qualified running coach, I regularly help runners answer questions like:
- 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 for my race?
- How do I avoid starting too quickly?
These tools answer those questions instantly, so you can train with more confidence and make better-informed decisions — whatever your ability.
Train smarter with personal coaching
These tools are a great starting point, but personalised coaching helps you unlock even more. If you'd like a structured plan and one-to-one support tailored to your goals, I'd love to help.
Explore coaching services →