1RM calculator and load chart
Estimate a client's max from one set and get a load chart by percentage for programming.
Open toolRunning pace calculator
Enter the distance and time of one of your client's runs or races. The calculator shows pace, speed and predicted times for the most common distances.
mi
From a recent run or race (5K ≈ 3.1 mi)h
min
s
Pace
9:02 /mi
5:37 /km
Average speed
10.7 km/h
6.6 mph
Predicted times (Riegel)
5K
9:02 /mi
28:04
10K
9:25 /mi
58:31
Half marathon (13.1 mi)
9:51 /mi
2:09:06
Marathon (26.2 mi)
10:16 /mi
4:29:11
Predictions assume appropriate training for each distance and work best between similar distances.
How it works
- Pace = time ÷ distance (minutes per mile or km). Speed = distance ÷ time.
- Race predictions use Riegel's formula (1981): T2 = T1 × (D2 ÷ D1)^1.06.
- Use a recent, all-out effort so the prediction is closer to reality.
FAQ
Is the marathon prediction reliable?
It assumes your client has trained for that distance. From a 5K, the marathon prediction tends to be optimistic for runners without the mileage.
How do I use pace to plan training?
Use the predicted race pace as a reference: easy runs well slower than it, threshold work near 10K pace and short intervals near 5K pace.
In Trainer Fácil you build phased running plans and clients log every completed run in the app.
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Weekly volume per muscle group
Enter the exercises in a program and see how many sets each muscle gets per week.
Open toolClient progress report
Compare two assessments and generate a before-and-after image to send to your client.
Open tool