Free Running Calculator & Race Generator

One recent result in — your race-time predictions, personal training paces and goal-race splits out, all from the same fitness, instantly and with no sign-up. Pick a recent race and a target below.

DialPace is a free hub of running calculators built on published sports-science models — Daniels' VDOT, Riegel and Cameron prediction, Karvonen and ACSM training zones. Type one honest race result and the same fitness drives every prediction, pace and split, so the numbers agree across tools instead of contradicting each other. Each result names the primary source it comes from, US units lead with a one-tap metric toggle, and nothing is stored — see how the math works on our methodology page.

Predicted marathon3:25:22

Your VDOT45.8

Marathon pace7:50 /mi

One result, the whole packageFrom this VDOT 45.8, your whole race plan.Race predictions, training paces and marathon splits — all consistent, no sign-up.

1 · Race predictions

Predicted finishes — best estimate, with the model range (Riegel · Cameron · VDOT).
Distance	Best estimate	Model range
5K	0:21:30	0:21:30–0:21:30
10K	0:44:35	0:44:35–0:44:50
Half marathon	1:38:48	1:38:45–1:38:54
Marathon	3:25:22	3:25:22–3:29:50

2 · Your training paces

Personal training paces from your VDOT (Jack Daniels).
Zone	Pace	What it’s for
Easy	8:27 /mi–10:07 /mi	Long runs & recovery
Marathon	7:47 /mi	Goal-pace runs
Threshold	7:21 /mi	Tempo / cruise intervals
Interval	6:38 /mi	VO₂max 3–5 min reps

3 · Target race splits

Even pace — the same effort the whole way.
Mile	Split	Elapsed
Mile 1	7:50	0:07:50
Mile 2	7:50	0:15:40
Mile 3	7:50	0:23:30
Mile 4	7:50	0:31:20
Mile 5	7:50	0:39:10
Mile 6	7:50	0:47:00
Mile 7	7:50	0:54:50
Mile 8	7:50	1:02:40
Mile 9	7:50	1:10:30
Mile 10	7:50	1:18:20
Mile 11	7:50	1:26:10
Mile 12	7:50	1:34:00
Mile 13	7:50	1:41:50
Mile 14	7:50	1:49:40
Mile 15	7:50	1:57:29
Mile 16	7:50	2:05:19
Mile 17	7:50	2:13:09
Mile 18	7:50	2:20:59
Mile 19	7:50	2:28:49
Mile 20	7:50	2:36:39
Mile 21	7:50	2:44:29
Mile 22	7:50	2:52:19
Mile 23	7:50	3:00:09
Mile 24	7:50	3:07:59
Mile 25	7:50	3:15:49
Mile 26	7:50	3:23:39
0.2188 mi	1:43	3:25:22

Negative split — second half 2% faster.
Mile	Split	Elapsed
Mile 1	7:55	0:07:55
Mile 2	7:55	0:15:49
Mile 3	7:55	0:23:44
Mile 4	7:55	0:31:39
Mile 5	7:55	0:39:33
Mile 6	7:55	0:47:28
Mile 7	7:55	0:55:23
Mile 8	7:55	1:03:17
Mile 9	7:55	1:11:12
Mile 10	7:55	1:19:07
Mile 11	7:55	1:27:01
Mile 12	7:55	1:34:56
Mile 13	7:55	1:42:51
Mile 14	7:45	1:50:36
Mile 15	7:45	1:58:21
Mile 16	7:45	2:06:06
Mile 17	7:45	2:13:52
Mile 18	7:45	2:21:37
Mile 19	7:45	2:29:22
Mile 20	7:45	2:37:08
Mile 21	7:45	2:44:53
Mile 22	7:45	2:52:38
Mile 23	7:45	3:00:23
Mile 24	7:45	3:08:09
Mile 25	7:45	3:15:54
Mile 26	7:45	3:23:39
0.2188 mi	1:43	3:25:22

4 · Dated training plan

A week-by-week plan to your race date, exportable to your calendar and PDF — no email — is coming next. Meanwhile, build your week around the training paces above and lock in your race-day target with the pace calculators.

Explore all the calculators

Each piece of the generator is also a standalone tool — predictors, pace charts, VDOT, heart-rate zones, splits and more.

Browse all running calculators →