Running Calculators

Free, research-backed tools to optimize your training. Calculate training paces, age-grade your performances, and adjust for heat.

100% FREE • NO SIGNUP REQUIRED

Training Pace Calculator

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Enter a race time to get personalized training paces for Easy, Marathon, Threshold, Interval, and Repetition workouts.

Training Pace Calculator

Race Distance

Race Time

Age-Grading Calculator

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Compare performances across ages using World Masters Athletics standards. See your age-graded percentage and equivalent open-age time.

Age-Grading: Calculates your performance as a percentage of the World Record standard for your specific age and gender. This creates a unified 'Level Playing Field' across all demographics. An 80% score at age 60 represents the exact same relative competitiveness as an 80% score at age 25, even though the absolute race times differ.

Age

Gender

Distance

Time

Heat-Adjusted Pace

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Adjust your training paces for temperature and humidity. Maintain true physiological effort in hot conditions.

Important:

Pace adjustments are estimates based on research. Conditions vary — trust perceived effort and heart rate as the true guide in heat.

Base Training Pace

Pace Unit

Format: MM:SS (e.g., 8:00) or decimal minutes (e.g., 8.5)

Current Temperature

Temperature Unit

Humidity Data (Optional but Recommended)

More accurate with dew point or humidity

Race Equivalency

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Predict your race potential at any distance from an existing result. Based on the Daniels/Gilbert oxygen cost equation.

5K → Marathon 10K → Half Half → Marathon

Boston Qualifying

All age groups →

2026 BAA qualifying standards with training paces for every age group. See what fitness level your BQ standard requires.

Men 18–34 Women 18–34 Men 50–54