AW Run Coach / Pace Calculators
Free · No sign-up
Free Running Pace Calculators
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.
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.
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.
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.
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.
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.
Not sure what to do with the numbers? The Knowledge Hub explains what each pace is for, how to find yours, and how to build sessions around them.
Running Knowledge Hub →