Help & User Guide
Welcome to Pace+! This guide will help you make the most of all the available tools and calculators. Navigate through the bottom menu to access different features.
🧮 Calculator Tools
▶ Calc - Main Calculator
Your primary tool for quick pace and distance calculations:
- • 4-Field Converter: Enter pace or speed in km or miles - all fields update automatically
- • Distance Calculator: Enter time and pace to calculate distance traveled, or enter distance and time to calculate pace
- • Supports both comma (5,5) and dot (5.5) decimal separators
▶ Convert - Unit Converter
Convert between different running units:
- • Distance: km ↔ miles ↔ meters
- • Pace: min/km ↔ min/mile
- • Speed: km/h ↔ mph
- • Clear individual sections or all at once
▶ Predict - Race Predictor
Predict your race times for other distances:
- • Enter a recent race result (distance and time)
- • Get predicted times for 5K, 10K, Half Marathon, and Marathon
- • Based on Riegel's formula used by competitive runners
- • Best accuracy when using a recent race performance
▶ Tables - Pace Tables
View comprehensive pace charts:
- • Select from common race distances (5K to Marathon)
- • See finish times for different pace ranges
- • Quick reference for race planning
- • Useful for pacing strategies
🏃 Training Tools
▶ Training - VDOT Zones
Calculate your personalized training zones:
- • Enter a recent race result to calculate your VDOT
- • Get 5 training zones: Easy, Marathon, Threshold, Interval, Repetition
- • Based on Jack Daniels' renowned VDOT system
- • Essential for structured training programs
▶ Splits - Race Splits
Plan your race pacing strategy:
- • Choose race distance and target pace
- • Even Splits: Consistent pace throughout
- • Negative Splits: Faster second half (recommended)
- • Progressive: Gradually increasing speed
- • Customize split intervals (1km, 1 mile, etc.)
▶ Plans - Training Plans
Structured training programs for all levels:
- • Beginner 5K: 8-week run/walk program
- • Intermediate 10K: 10-week improvement plan
- • Half Marathon: 12-week endurance build
- • Marathon: 16-week comprehensive program
- • View weekly schedules with detailed workout descriptions
- • Export plans for offline reference
📊 Physical Stats & Other Tools
▶ Physical - Body Metrics
Calculate important physical statistics:
- • BMI: Body Mass Index calculation
- • Max Heart Rate: Tanaka (all) and Gulati (women) formulas
- • VO2 Max: Estimated from Cooper 12-minute test
- • Body Fat %: U.S. Navy method (requires measurements)
- • HR Zones: 5 training zones based on Karvonen formula
▶ Other - Additional Calculators
Specialized tools for advanced planning:
- • Calorie Calculator: Estimate calories burned based on MET values
- • Elevation Gain: Adjust pace for hills (+45 sec per 100m)
- • Weather Impact: How temperature, humidity, and wind affect pace
- • Age Grade: Compare performance across different ages
- • Hydration: Calculate fluid needs for your run
💡 Tips & Tricks
Decimal Input: Use either comma (5,5) or dot (5.5) - both work!
Live Updates: Most calculators update as you type
Mobile Optimized: Works offline as a Progressive Web App
Privacy First: All calculations happen locally - no data sent anywhere
Formula Transparency: Check FORMULAS.md to see how calculations work
Ready to Get Started?
Start with the Calculator tab to get familiar with the basic tools, then explore the training features as you progress!
Go to Calculator