Calculate smarter training paces, race targets, and next steps.
Run Regimen helps runners turn recent performances into useful training decisions. Use evidence-based calculators for VDOT, pace, splits, and training zones, then follow the linked guides to understand what the result means in practice.
Predict a race result
Start with one recent performance and get equivalent times, pacing context, and realistic training expectations.
Set training zones
Build pace and heart rate zones you can actually use in weekly training.
Plan race pacing
Use split planning and race strategy tools to pace the effort instead of guessing.
Transparent formulas, not black-box outputs
Daniels' VDOT
Used for training paces and performance equivalence.
Riegel formula
Used for race prediction across distances.
Karvonen method
Used for heart rate reserve and zone calculation.
ACSM guidance
Used when exercise physiology conventions are needed.
The tools most runners should use first
Running Performance Calculator
Get VDOT, race predictions, training paces, and next-step interpretation.
VDOT Calculator
Turn a recent race result into training paces and fitness context.
Pace Calculator
Convert pace, finish time, distance, and speed for race planning.
Training Zones Calculator
Build heart rate and pace zones for aerobic, threshold, and VO2max work.
Split Calculator
Plan even or negative splits for race-day pacing.
Race Strategy Calculator
Match pacing, fueling, and hydration to race duration.
Race Time Predictor
Predict finish times with training-adjusted scenarios and pace bands.
Distance-specific guidance for the races people actually train for
1 Mile Guide
Benchmarks, pacing, and training priorities for the mile.
5K Guide
Use performance standards and pacing to improve your next 5K.
10K Guide
Train and pace with more precision for a stronger 10K.
Half Marathon Guide
Turn long-run fitness into a better half marathon result.
Marathon Guide
Use pacing, fueling, and training structure for marathon execution.
Built like a training reference, not a calculator farm
Transparent methodology
Each major calculation is tied to a named method, assumptions, and supporting references.
Interpretation over raw output
The goal is not just to compute a number. The goal is to explain how to use that number in training.
Focused scope
The site is optimized around running performance, race pacing, and training structure from 5K to marathon.
Editorial accountability
Guides, updates, and correction standards are published in the editorial policy and trust pages.
Start with the strongest entry point
If you have one recent race result, the Running Performance Calculator is the best first step. It gives VDOT, race equivalence, pace ranges, and a more useful starting point for training.
Open the main calculatorCommon questions
Who is Run Regimen for?
The site is built for runners training from 5K to marathon who want better pacing, better training structure, and clearer interpretation of their numbers.
Is this a calculator directory or a training site?
It is a running performance platform. The calculators are the entry point, but each one is paired with interpretation, methodology, and practical training guidance.
What should a first-time visitor do?
Start with the Running Performance Calculator if you have a recent race result. Start with the Pace Calculator if you need pace, time, or distance conversions.