Running guides

Tools and articles for runners — pace tables, VO2 max estimates, and world records.

• Pace table — finish times for every distance

  Interactive pace table for 5K, 10K, half marathon and marathon. Pick a pace range, compare split times and plan your race strategy.

• VO2 max calculator — estimate your aerobic fitness

  Estimate effective VO2 max from a race result using the Daniels & Gilbert formula. Compare predicted times and training paces, plus other estimation methods explained.

• Running world records — marathon, half, 10K & 5K

  Current world record holders for road running: marathon, half marathon, 10 km and 5 km. Names, times, dates and locations — updated from World Athletics.

• Why is a marathon exactly 42.195 km long?

  How the marathon became 42.195 km (26 miles 385 yards): from the legend of Pheidippides and the early Olympics to the 1908 London course and the 1921 IAAF standard.

• Race equivalent times — find your true performance potential

  Compare your 5K, 10K, half marathon and marathon times with Daniels & Gilbert VO2 estimates. See which distances you underperform and what times your peak fitness predicts.

• Heart-rate training zones for runners

  Calculate GA0–WSA running zones from maximum heart rate, optionally with Karvonen heart-rate reserve. Includes race-day HR ranges for 5K to marathon and volume guidelines.

• Running calorie calculator — kcal by distance & weight

  Estimate calories burned while running from body weight, distance and optional elevation. See absolute vs net burn, per-km rates, and why pace matters less on a fixed route.

• Marathon calorie burn — how many kcal for 42.195 km?

  Calculate marathon calorie burn from body weight, with elevation and net-vs-absolute context. Includes a weight table and fuelling notes for race day and training.