Enter your most recent race time in any one event. Every other distance and every workout pace is computed from that single time using the coach's equivalency formulas, so the whole board always stays consistent. For the most reliable read, use your longest recent race.
Enter minutes and seconds (for example 17 and 45).
Enter a race time above to see your workout paces.
Computed live from the coach's equivalency formulas: 800 = 1600 × 0.45, 2k × 1.285, 3200 × 2.163, 5K × 3.59. Workout paces derive from 5K pace per mile (easy = +2:00 to +3:00, steady = +1:20 to +2:00, tempo × 1.138, threshold × 1.095, CV × 1.04, aerobic power × 1.002). Reps may round by about a second.