Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
Eight free athletics tools covering race time prediction, pace calculation, sprint splits, world record comparisons, calorie burn, and training zone calculation. Covers track, road, and cross-country running.
Athletics basics
Athletics (track and field) encompasses running events from 60m to marathon, field events (jumps and throws), and combined events (decathlon, heptathlon). For runners, the key metrics are pace (time per kilometre or mile) and VO2 max (maximal oxygen uptake — the best single predictor of endurance running potential). The race time predictor uses the Riegel formula to estimate performance at any distance from a known recent race result.
All athletics tools
12Running Race Time Predictor
Predict your finish time at any distance from one recent race result, using Riegel's formula.
Open toolVDOT Calculator
Find your VDOT score and the training paces (easy, tempo, interval) that match your current fitness.
Open toolAge-Grading Calculator
See how your race time compares to the world-best standard for your age and sex — a single fair percentage.
Open toolSprint Speed Calculator
Convert a sprint time and distance into speed (m/s, km/h, mph) and average pace.
Open toolRelay Split Calculator
Add each leg's split time to get the total relay time and average leg pace.
Open toolTrack Lane Distance Calculator
Work out the stagger and actual lap distance for each lane of a standard 400m track.
Open toolRace Pace Band Calculator
Generate even-pace split times for every kilometre or mile of your target race.
Open toolRunning Heart Rate Zones Calculator
Calculate your 5 running heart rate training zones from your max HR or lactate threshold HR.
Open toolRunning Injury Risk Calculator
Assess your running injury risk based on weekly mileage, training history and load changes.
Open toolRunning Training Paces Calculator
Calculate your training paces — easy, tempo, threshold, interval and repetition — from a recent race time.
Open toolRunning Speed & Pace Converter
Convert between running pace (min/km, min/mile) and speed (km/h, mph) instantly.
Open toolDestination Marathon & Race Travel Guide
Timing your trip and flights around race day.
Open toolFrequently asked questions
What is a good 5K time?
Context matters significantly. For recreational runners completing their first parkrun, any finishing time is a success. General benchmarks: under 40 minutes is achievable for most beginners after a few months of training; under 30 minutes is a solid recreational standard; under 25 minutes is above average club level; under 20 minutes (men) / 23 minutes (women) is competitive club standard; sub-16 minutes (men) / sub-18 minutes (women) is nationally competitive.
How do you calculate running pace?
Running pace = time ÷ distance, expressed as time per kilometre or time per mile. A runner completing 10km in 50 minutes runs at 5:00/km or 8:03/mile. To convert: divide the km pace by 1.60934 to get mile pace (5:00/km = 8:03/mile). The pace calculator handles conversions between all common formats and can also calculate finishing times for standard race distances from a given pace.
What is a world record in athletics?
World records in athletics are ratified by World Athletics (formerly IAAF) following verification of timing equipment, drug testing, and wind readings (sprint events are wind-assisted above +2.0 m/s). The 100m world records are 9.58s (men, Usain Bolt, 2009) and 10.49s (women, Florence Griffith-Joyner, 1988). The marathon records are 2:00:35 (men, Kelvin Kiptum, 2023) and 2:11:53 (women, Ruth Chepngetich, 2024).