Free Running Resources
Runner's Toolkit
Free running tools, calculators and training guides to help you understand your running, plan your training and make better use of the numbers behind it. No complicated jargon, just useful information you can apply to your own running.
Pace & Time
Running Pace Calculator
Quickly calculate your running pace, finishing time or distance from the information you already know.
- Convert race times into pace per mile or kilometre
- Calculate a finishing time from your target pace
- Useful for training sessions and race planning
Race Planning
Race Time Predictor
Use a recent race or time trial to estimate what you might be capable of across other common running distances.
- Estimate 5K, 10K, half marathon and marathon times
- Compare performances across different distances
- Set more realistic targets for future races
Training
Training Pace Guide
Understand the purpose behind different running intensities and how pace can be used alongside effort rather than becoming a number you have to chase.
- Easy and recovery running
- Steady and threshold running
- Interval and faster training
Training Intensity
RPE Guide for Runners
Learn how to use Rate of Perceived Exertion to judge your running intensity without relying entirely on pace or heart-rate data.
- Simple 1–10 effort scale
- Understand how different sessions should feel
- Adapt effort for terrain, weather and fatigue
Heart Rate Training
Running Heart Rate Zone Calculator
Calculate personalised running heart rate zones using your lactate threshold heart rate, with guidance on laboratory testing and a practical field-based method for estimating your threshold.
- Calculate running zones from lactate threshold heart rate
- Learn about laboratory and field-based threshold testing
- Understand how heart rate can support training intensity
Understanding Coaching
Why Pay for a Running Coach?
With apps and AI able to build training plans in seconds, what does a running coach actually add? A practical look at personalised coaching, qualifications, costs and what you are really paying for.
- Understand the difference between a training plan and coaching
- Explore what running coaching typically costs
- Know what to look for in coaching qualifications and support
Getting Started
Practical Guide to Running Your First 5K
A practical introduction to getting started with running, progressing from run/walk and Couch to 5K, and building towards completing your first 5K.
- Getting started with running and run/walk
- Couch to 5K and building gradually
- What to do once you can run 5K
Developing Your Running
Coach's Guide to Running a 10K
An evidence-informed guide to making the step up to 10K, developing your endurance and understanding how different types of training can help you prepare for and race the distance.
- Progress from 5K towards 10K
- Understand easy runs, longer runs, threshold, intervals and hills
- Prepare for race day and develop towards a faster 10K
Use the Numbers as a Guide
Pace, heart rate, race predictions and training data can all be useful, but they need context. Fitness, fatigue, terrain, weather and the purpose of a session can all affect what the right effort looks like on a particular day.
The free running tools and guides in this section are designed to help you make sense of your running. They aren't a substitute for an individual training plan or personalised coaching advice.
Run Fit Coach
Want Something More Personalised?
Calculators and training guides can give you useful information. If you're looking for something more individual, online running coaching puts that information into context around your goals, training history, progress and the life you have outside of running.
Explore Running Coaching