Free Running Tools
Hi, I'm Andrew. These are the same simple tools I use with the runners I coach — work out your training paces from a recent 5k, then see the times you're capable of across every distance. No sign-up, no catch. Just pick a tool below.
Enter a recent 5km time and I'll turn it into your personal training zones — so "easy", "threshold" and "VO2max" stop being vague words and become real numbers you can run to.
What the zones mean
Pace is only half the story — always cross-check against effort and breathing. Heat, hills, wind and fatigue all slow your pace at the same effort.
Where do you sit?
A rough guide to ability levels, anchored on your 5km personal best.
| 5km PB | Level |
|---|---|
| Over 35:00 | Beginner |
| 25:00 – 35:00 | Intermediate |
| 20:00 – 25:00 | Advanced |
| Under 20:00 | Elite |
Turn these paces into a plan
Knowing your zones is step one — running the right sessions at the right times is where the gains are. That's exactly what I do with my athletes.
Enter a recent race result and I'll show what it predicts across every common distance — from the 5k to the marathon. A handy reality-check for setting your next goal.
Chase a new PB
Predictions are one thing — a plan to hit them is another. Tell me the number you're chasing and I'll build the training to get you there.
Chasing a time on race day? Enter your goal and I'll give you the exact pace to hold and your split at every checkpoint — print it, screenshot it, or write it on your arm.
Nail your goal
A pace band is the easy part — the training that makes the goal realistic is where I come in. Let's talk about your race.
Stuck on the treadmill? Convert the machine's speed into your real-world pace per km and per mile — and see how long each distance would take at that speed.
Make the treadmill count
Indoor miles still build fitness — knowing what pace to run them at is what makes them add up. That's the kind of thing I dial in for my athletes.