Running Tools & Calculators
46 free, science-based calculators covering pace, training plans, nutrition, heart rate zones, and more. No sign-up required.
46
free tools
5
categories
100%
no sign-up
Most-used tools
The calculators runners reach for most
Weight vs Pace
See exactly how body weight changes affect your running pace
Pace Calculator
Convert between pace, speed, distance and time instantly
Running Plan Generator
Build a personalised training plan based on your goal race
Altitude Adjustment
Adjust your target pace for training or racing at altitude
GAP Calculator
Find your true effort when running uphill or downhill
Calorie Calculator
Calculate calories burned by distance, pace and body weight
All tools
Filter by category or search by name
Pace Calculator
Convert between pace, speed, and time
Race Time Predictor
Estimate race times based on recent performances
GAP Calculator
Grade Adjusted Pace for hilly terrain
Age-Grade Calculator
Performance comparison across age groups
Pace Converter
Convert between different pace formats
Split Time Calculator
Calculate split times for races
Negative Split Calculator
Calculate negative split pacing strategy
Weight vs Pace Calculator
Calculate how weight affects running pace
Altitude Adjustment Calculator
Adjust pace for altitude effects
Treadmill Incline Effort Calculator
Calculate equivalent outdoor effort on treadmill
Wind Adjusted Pace Calculator
Calculate pace adjustments for headwinds and tailwinds
Heat Adjusted Pace Calculator
Calculate pace adjustments for hot weather conditions
BMI Calculator
Body mass index calculations with health categories
Body Fat Calculator
Multiple methods for accurate body composition analysis
Protein Intake Calculator
Calculate daily protein needs for fitness goals
Fat Intake Calculator
Calculate optimal fat consumption for performance
Carbohydrate Calculator
Calculate carb needs for training and racing
Macro Calculator
Calculate macronutrient ratios for goals
TDEE Calculator
Calculate Total Daily Energy Expenditure
Running Calories Calculator
Calculate calories burned during running
Body Surface Area Calculator
Calculate body surface area for medical purposes
GFR Calculator
Calculate Glomerular Filtration Rate
Running Plan Generator
Customized training plans based on goals and race dates
Interval Generator
Create structured interval workouts for speed and endurance
Interval Designer
Design custom interval workouts
Training Paces Calculator
Determine optimal training paces for different workout types
Training Paces
Calculate training pace zones
Target Heart Rate Calculator
Calculate optimal training zones using multiple methods
Training Load Estimator
Estimate training load and recovery needs
Pace-HR Zone Translator
Translate between pace and heart rate zones
Run-Walk Calculator
Calculate run-walk intervals for training
Couch to 5K Generator
Structured beginner running programs
HYROX Workout Generator
Functional fitness and obstacle course training plans
Push-Pull Workout Generator
Generate push-pull strength training plans
Running Form Assessment
Assess and improve running form
Cadence Converter
Convert between cadence measurements
Pace Band Generator
Generate printable pace bands for races
Distance Converter
Convert between different distance units
Deck Workout Generator
Draw cards to generate random running workouts
Dice Workout Generator
Roll dice to generate random running workouts
100 Pushups Challenge
Progressive pushup training program
100 Pullups Challenge
Pullup strength building program
500 Squats Challenge
Lower body strength and endurance
2000 Jump Rope Challenge
Cardiovascular fitness and coordination
300 Situps Challenge
Core strength and endurance program
150 Bar Dips Challenge
Upper body strength and endurance
Race Day Weather
Weather impact on race performance
Red January
Red January running challenge tracker
Frequently asked questions
Are the RunReps tools free to use?
Yes. All 46 tools on RunReps are free with no sign-up required. Use them on any device, as many times as you like.
How accurate are the running calculators?
RunReps calculators use established sports science formulas - the same methods used by coaches and exercise physiologists. Results are estimates; individual factors like fitness, terrain, and conditions always affect real-world performance.
Do the tools work on mobile?
Yes. Every tool is fully responsive and works on phones, tablets, and desktops.
Which tool should I start with?
If you are training for a race, start with the Running Plan Generator to build your schedule, then use the Training Paces Calculator to set your workout zones. If you just want to check a number, the Pace Calculator is the most commonly used tool on the site.