Marathon pace calculator
What pace do you need to hit your goal finish time?
Goal finish time
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Required pace
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Boston qualifying times — For reference, the BQ standard for men 18–34 is 3:00:00 (6:52/mi). Women 18–34: 3:30:00 (8:01/mi). Standards tighten for cutoff acceptance — typically you need to be 2–5 minutes under the standard to gain entry. Full BAA standards →
Finish time from pace
Know your pace? Find out when you'll cross the line.
Your pace
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Finish time
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Marathon mile splits
Visualize every mile of your race plan, including optional negative split strategy.
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| Mile | Pace | Split time | Overall |
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Calories burned running
Based on your weight, distance, and pace. More accurate than treadmill estimates.
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Total calories burned
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Uses the MET formula for running. The faster your pace, the higher the MET value — running isn't linear. This accounts for the aerobic cost of speed, not just distance.
BMI calculator
Body Mass Index — useful as a population metric, but limited for athletes.
BMI
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UnderweightNormalOverweightObese
For runners: BMI doesn't distinguish muscle from fat. Elite distance runners often fall in the "normal" range with very low body fat. It's a screening tool, not a performance metric — and a poor predictor of health for athletes.
Heart rate training zones
Based on your max HR or estimated from age. Uses a 5-zone model.
| Zone | Name | BPM range | % max HR |
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How to find your actual max HR: The 220-minus-age formula has ±10–12 bpm variance. A more accurate method is a timed 3-minute all-out effort after a proper warmup, measuring peak HR at the end. Or: run hard up a long hill and sprint the last 30 seconds. The number you see at the top is a better anchor than any formula.
VO2 max estimate
Estimated from a recent race result. Enter your best recent time for any standard distance.
Race time
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Estimated VO2 max
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Uses the Daniels/Gilbert formula (% VO2 max from velocity × VO2 at that velocity). Race times are generally run at 95–99% of VO2 max for 5K, decreasing with distance. Estimate accuracy improves with races run at honest effort — not training runs or partial efforts.
Training pace calculator
Derived from your recent race result using the Daniels VDOT model. Enter any recent race.
Race time
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VDOT
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| Training type | Pace (per mile) | Purpose |
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VDOT reference table
Jack Daniels' VDOT scores with equivalent race times. Enter a recent race to highlight your row.
Race time
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| VDOT | 5K | 10K | Half | Marathon | Easy pace/mi | Tempo/mi | Interval/mi |
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VDOT (V̇O₂max-equivalent) was developed by Jack Daniels, PhD, and is the gold standard for pegging training paces to race fitness. A higher VDOT = more aerobic capacity. VDOT 42 is a solid recreational marathon runner; VDOT 55+ is sub-3h; VDOT 70+ is elite.
Runner's age
Your aerobic fitness age — based on VO2 max compared to population norms by age and sex.
Your fitness age
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Enter your details and click Calculate.
Fitness age vs. chronological age
Much youngerSameMuch older
Based on the Fitness Age concept from the HUNT Fitness Study (Norwegian University of Science and Technology, Dr. Ulrik Wisløff). VO2 max norms are derived from ACSM reference values by age and sex. Fitness age can be 20+ years younger than chronological age in well-trained athletes, and is one of the strongest predictors of longevity independent of other health markers.
Important disclaimer: These training plans are general guides only, generated algorithmically based on your goal time. They are not a substitute for coaching, medical advice, or individual assessment. Running carries inherent injury risk. Always consult a physician before beginning a new exercise program. Ultra-marathon distances (50K and beyond) carry serious physiological risks — appropriate prior experience, proper nutrition strategy, and medical clearance are essential. Adjust all plans to your fitness level and stop if you experience pain, dizziness, or discomfort. See full disclaimer.
Training plan generator
Select your race, goal time, and current weekly mileage. Plans are structured around key workout types.
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Ready to build your plan
Select your distance, enter a goal time, and click Generate plan.