Directions for use:

1. Enter a distance you have run recently in the first field after the "Distance:" heading. This must be a number.
2. Select the units for the distance you ran, either kilometers or miles (1600 meters = 1.6 kilometers, etc.).
3. Enter the time it took you to run that distance, in hh:mm:ss format after the "Time:" heading. All fields must be numbers.
4. Click on calculate. Your suggested training paces will come out below the "Suggested Training Paces" heading.

How does this get your suggested training paces?

The formula used for this calculator is based on the studies of Jack Daniels, Ph.D.