Ever wonder what pace you should be running in workouts? How 'bout when you run a 5K and want to know what you could run for 10K? Well, wonder no more. Since the mid-1990's, I've been working on a method that estimates your equivalent race performances using a current race time at any distance as well as giving the appropriate pace range for all the different types of workouts that you perform.

While there are lots of other methods for estimating race performances (and I've tried most of them) I haven't found one that is specific enough, is laid out in an easy-to-read format or that is based on what runners in the real world are capable of doing. So, I created my own and I'll share it with you.

To use the calculator, simply choose a recent race distance below, making sure to choose a distance for a performance which accurately reflects your current fitness level. In other words, put in a good race, not a bad one. Next, enter your time in hours (if necessary), minutes and seconds. Hit Calculate and voilà! your equivalent performances for every race distance from the 100m to the marathon as well as your optimal training paces for all the key workouts.