PROFESSIONAL TRAINING STUDIO
Pacing Studio & Training Plans
Master your speed and training roadmap: Calculate target paces, match treadmill speed presets, predict race outcomes, and generate customized 12-week training plans.
Build Your Personalized 12-Week Training Plan
Automatically calculates weekly mileage and paces (Easy, Tempo, Interval, Long Run) tailored to your goal. Track completed sessions or download a .ICS calendar to sync with Google / Apple Calendar!
Pace Calculator & Unit Converter
Calculate running pace (min/km or min/mile), estimate finish times, or convert measurement units.
Treadmill Speed & Pace Converter
Enter running pace (min/km) to calculate corresponding speed (km/h) on gym treadmills (or vice versa).
Converted Result
📋 Treadmill Speed Quick Reference Chart
Quick lookup between outdoor road pace and gym treadmill belt speed settings:
| Pace (/km) | Speed (km/h) | Pace (/mile) | Workout Purpose |
|---|---|---|---|
| 8:00 | 7.50 km/h | 12:52 | Warm-up / Brisk Walk |
| 7:30 | 8.00 km/h | 12:04 | Recovery Run |
| 7:00 | 8.57 km/h | 11:16 | Zone 2 / Easy Jog |
| 6:30 | 9.23 km/h | 10:28 | Zone 2 / Easy Run |
| 6:00 | 10.00 km/h | 9:39 | Easy Run / Long Run |
| 5:30 | 10.91 km/h | 8:51 | Marathon Pace (MP) |
| 5:00 | 12.00 km/h | 8:03 | Tempo Run / Threshold |
| 4:30 | 13.33 km/h | 7:15 | Intervals / VO2 Max |
| 4:00 | 15.00 km/h | 6:26 | VO2 Max / Sprint |
| 3:30 | 17.14 km/h | 5:38 | Repetitions / Elite Pace |
Enter Current Race Performance
Select your benchmark distance and enter your actual finish time to predict other distances using the Riegel formula.
Personalized Race Day Schedule & Pacing Strategy
Plan your race day strategy: Countdown timer, customized split pace chart (Negative / Even Split), science-backed hydration & gel schedule, and foolproof race pack checklist.
1. Set Race Day Goals:
Frequently Asked Questions About Pacing & Training
Clear answers on pace calculations, Riegel forecasting, and pacing discipline.
What is running pace? What do Pace 5 and Pace 6 equal in km/h or mph?
Pace is the time taken to cover 1 kilometer (measured in minutes:seconds/km). Pace 5:00 = 12.0 km/h (7.46 mph); Pace 5:30 = 10.91 km/h (6.78 mph); Pace 6:00 = 10.0 km/h (6.21 mph); Pace 7:00 = 8.57 km/h (5.33 mph). Lower pace numbers denote faster running speeds.
How does the Peter Riegel race predictor work?
The Riegel formula (T2 = T1 * (D2/D1)^1.06) is the gold standard for projecting finish times based on a known race effort. For instance, a 25-minute 5K predicts roughly 52 minutes for 10K and 1:55 for a Half Marathon, provided you have built appropriate weekly endurance volume.
How do I export the 12-Week Training Plan into my smartphone calendar?
After selecting your target distance (5K, 10K, 21K, 42K) and race date, click the "Export Calendar (.ics)" button at the bottom of the training table. The .ics file automatically syncs with Apple Calendar, Google Calendar, or Outlook with workout reminders.
What is the optimal pacing strategy for Half and Full Marathons?
The most proven strategy is a Negative Split (running the second half 1–3% faster than the first half) or Even Pacing throughout. Never surge during the first 5km when excitement is high; starting too fast prematurely burns glycogen stores and causes late-race bonking.