Run Regimen is a running performance reference, not a general calculator directory
The site exists to help runners move from a recent result or pacing question to a clearer training decision. The audience is runners training from 5K to marathon, especially those who want practical guidance without wading through vague fitness content or thin utility pages.
Focused scope
Run Regimen is built for 5K to marathon runners who need practical help with pacing, race prediction, and training structure.
Named methods
When a calculator uses a formula or convention, the method is identified and explained rather than treated as a black box.
Plain-English interpretation
The site aims to translate performance numbers into training decisions a runner can actually use in the next session or race.
What the site covers
- VDOT, race equivalence, and training paces
- Heart rate and pace zone interpretation
- Split planning, race pacing, and race execution
- Race-distance guides from the mile to the marathon
- Environmental adjustments like heat and humidity
What the site does not claim
- It does not replace medical care, lab testing, or individualized coaching.
- It does not guarantee race outcomes from a single formula.
- It does not present unsupported expertise or fabricated usage metrics.
- It does not try to cover every fitness vertical or every endurance sport equally.
Why Run Regimen was built
Run Regimen started because existing running calculator sites either gave raw numbers without interpretation, used opaque formulas without attribution, or buried useful tools under ad-heavy layouts. The goal was to build a site where the methodology is visible, the training guidance is practical, and the tools are genuinely useful for runners preparing for races from 5K to marathon.
The site is maintained by runners who use these tools in their own training and care about getting the formulas right. Every calculator is tested against published reference tables, and every guide is reviewed against the primary sources it cites.
Methodology and quality standards
All calculators on Run Regimen are built on peer-reviewed or widely-validated methods. The site does not invent formulas or claim proprietary algorithms.
Daniels' VDOT system
Used for training pace calculation and performance equivalence. Based on validated oxygen cost and percent utilization curves from Daniels' Running Formula.
Riegel formula
Used for race prediction across distances. Published in 1981, validated against thousands of competitive race results.
Karvonen method
Used for heart rate reserve zone calculation. More individualized than simple percentage-of-max methods, accounting for resting heart rate.
ACSM guidelines
Referenced for exercise physiology conventions, VO2max estimation protocols, and general training guidance standards.
All calculations are tested against published tables and have automated test suites. If you find a discrepancy, please report it through the contact page.
How trust is handled
Run Regimen uses documented formulas, editorial policy, public contact information, and page-specific references to make the site more auditable. The goal is to earn trust through transparency, not through inflated authority language.