Running Guides
Plain-spoken guides to pace, training zones, race prediction, and split planning — written for serious recreational runners.
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5K Training Plan
An 8-week 5K training plan built on VDOT zones for runners past Couch-to-5K who want a faster time. Specific paces, weekly workouts, and a clear taper.
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Couch to 5K Plan
A 9-week Couch to 5K plan that takes complete beginners from zero running to a 30-minute continuous 5K — with weekly run/walk workouts and pace guidance.
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Half Marathon Negative Split Strategy
Learn how to run a half marathon negative split — the science, the pacing math, and a step-by-step plan to run your fastest 13.1 miles.
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Half Marathon Training Plan
A 12-week half marathon training plan built on VDOT-calibrated paces. Mileage progression, weekly workouts, long-run targets, and a taper that delivers a PR.
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Marathon Pace Calculator
Use a marathon pace calculator the right way: enter a recent race result, not a goal time. Learn how VDOT-based pace math works and how to build a split plan.
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Marathon Training Plan
A complete marathon training plan grounded in the VDOT system — 16-week structure, paces, mileage progression, long runs, and how to taper into a PR.
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Pace Running Calculator
A pace running calculator does more than basic math. Learn how training paces differ from race pace, how VDOT zones work, and how to pace your next race.
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Race Time Calculator Predictor
Race time predictor formulas compared: Riegel vs VDOT, when predictions are reliable, and how to turn a predicted finish time into a mile-by-mile race plan.
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Race Time Predictor
Race time predictors use two different formulas. Here's how Riegel and VDOT compare, why your input race matters, and how accurate these predictions actually are.
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Running Pace Chart
Complete running pace chart showing pace per mile, pace per km, mph, kph, and finish times for 5K, 10K, half marathon, and marathon distances.
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Training Pace Calculator For Running
A training pace calculator for running turns your race results into exact paces for easy, threshold, and interval work. Here's how the VDOT system works and how to use it.
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VO2 Max Race Time Predictor
VO2 max race time predictors are only as good as their input. Learn why VDOT outperforms watch estimates and how far predictions can realistically be trusted.
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Zone 2 Running Pace Calculator
Zone 2 running pace calculators disagree because they use different zone systems. Learn which method is most accurate and how to calculate your zone 2 pace.