Running Pace Calculators

Curious about what your tempo run pace should be? Or perhaps your base aerobic, or long aerobic pace? Even something as simple as what your per-mile pace is for a 5k based on recent race results? Look no further. The downloadable PDF on the left gives you all of that info and more. 5K times extrapolated down to shorter distances and efforts, estimated VDOT, 1 mile and 1K VO2 estimates, aerobic paces, and tempo paces over varying durations of time. These estimates can assist in your training efforts as you look to dial in specific workouts at the track or on the road.

But, sometimes you have to get on the treadmill. Weather, temperatures, icy roads. But please note that running at a pace on the treadmill doesn’t always equate to the same effort and pace on the road. With a belt assist on the treadmill, you need to add in a little elevation to attempt to simulate real-road conditions. The PDF on the left gives you a breakdown (estimates, or course) of treadmill speed, elevation, and what it most closely relates to in regards to an actual pace on the road.

Just click on the image, and download away! As always, reach out to me with questions: dave@podiumtraining.com