There are many running caluclators on the web for converting one time to another, VO2max, Equivalent times, on and on. In the right column below I've put links to some of my favorites. If you have others that you think should be added let me know so we can all have access to them.
In the left Column you'll find the ones ones I've written. Rather than trying to reinvent the wheel, my approach is to either to write something that I use that I can't find on the web or to write a table generator that will show a range of values that can be used in a coaching situation.
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Below or the ones I've done:
Training Paces
My first "Calculator" doesn't calculate anything. It's just a table with some handy paces and times for a wide-range of runners. It was derived from the online calculaters to the right. You enter the table with your best or date time for one of the distances in the first 4 columns (5k, 3 mi, 3200m or 1600m). The 5th column is the Jack Daniels VDOT for those 4 distances. So the first 4 columns can be considered an equivalent time converer for those 4 distances. The "5k Time" column increments are 10 seconds so you extrapolate if your times fall in-between. Ten seconds should be fine enough resolution. The two vVO2 columns show the velocity of VO2max for both a mile and 1000 meters. So if you're a 17:30 5k runner a vVO2max workout time of 1000 meters would be 3:23. The 2 "Race Pace" columns are specific to 5k and are the race paces per mile and 1k for the 5000 meter time in the first column. The next column shows "Base Pace" and "Long Run" pace for each row.Frankly I find a lot of variation in this but it'll at least keeps your athetes from running too fast.
The right half of the table shows tempo paces from 20 minutes to an hour. I didn't repeat the 1st 4 columns in the capture below but the 1st row is for a 5k of 17:30 and the 2nd for 17:40. The PDF version of this only goes out to 45 minutes which is plenty long enough for a high school runner.
You can see an HTML version of this table here.
Here is the PDF.
Here is the Excel Version.
Jack Daniels VDOT Calculator
This is based on Jack Daniels VDOT system. You enter a time for one distance and you get back race paces, training paces, and equivalent times for other distances.
Race Performance Calculators & Other Cool Stuff for Runners
This is a pretty comprehensive site with a lot of links and lots of good advice. However, it doesn't seem to have been updated recently and I found that a many of the links are no-longer valid. The main reason I'm including it is the spreadsheet on the first page... you need to download it and open in your PC or Mac. Enable Macros etc. You can spend a lot of time on both this site and the spreadsheet.
Craig's Running Calculator
This one has been around for a long time and has recently been updated. Like the Daniels Calculator it returns equivalent times, and training paces. It's on the Faster Running website.
Training Pace Calculator
This one is on the Chicago Endurance Sports page and, like the title indicates it's a training pace calculator. You enter a time for a race and it gives you your training paces.
McMillian Calculator
No list of calculators would be complete with the McMillian Calculator included. It's been updated recently from a tool where everything was on the same page to a more complex version that prompts for current pace and goal pace. Then you'll be presented with a current time and goal time for events ranging from 100 meters to 100 miles. There's also a tab for training paces that include endurance, stamina, speed, and sprint paces. The only other free service that I saw is a race split sheet for the time and distance you entered. There are lots of other features offered, including training plans, that you can subscribe to.
Please contact me if you have questions or find errors. Or... if you have an idea for a new calculator I'd like to hear it.
George Green
Head CC Coach and Distance coach Coronado High School
619-435-3633
plugh@crowncity.com
Editor
San Diego Track Magazine
This calculator produces a table that shows the mile pace and projected finish time for up to 10 user chosen distances along a course or a track. With it you can select random distances along a race course to give your runners their pace and projected finish time or you can use it for a workout using odd distances and have a list of paces and projected finish times for any distance. Instructions are within the program.
How fast is 85 percent of 5 minute mile pace? 110%? Do you divide or multiply? This calculator will produce a table that lets you choose the starting point and increment. If you're coaching a bunch of athletes running reps at some percentage of another time or pace (PR, Mile Pace, vVO2max) you can produce a table that covers them all for up to 7 different percentages. Instructions are within the program.
Dr. Joe Vigil Acceleration Ladder
In Dr. Joe Vigil's book, "Road to the Top" there's a speed workout that he describes that starts at your mile pace for 100 meters and advances in even increments to 200 meters at your 400 pace. It's an excellent speed endurance workout and this calulator will produce all the splits for all members of your team in table form. Instructions are within the program.
I made these several years ago. The Pace Tables will accept a target distance then show 400, 800, 1500, 1600, or Mile paces for a wide range of times. It's linked to the Sprint tables that have a similar function for distances of 400, 300, 200, 100, and 50 meters. Instructions and examples are withing the program.
This is my latest. It's a quick way to calculate daily mileage per week if you know your total mileage per week and the daily percents of that total.