RUNNING PACE CALCULATOR
Take the guess work out of training! Enter your target race time or pace and get your free recommended training paces.
Race Predictions
based on your data you could run...
YOUR HAC RUNNING TRAINING PLAN
Based on your race target time here are your optimal training paces!
Get race ready with a personalised Running Program
- 4 Week Beginner 5km ProgramView Program
- 8 Week Beginner 10km ProgramView Program
- 10 Week Beginner Half Marathon ProgramView Program
- 20 Week Beginner Marathon ProgramView Program
- 4 Week Intermediate 5km ProgramView Program
- 8 Week Intermediate 10km ProgramView Program
- 10 Week Intermediate Half Marathon ProgramView Program
- 12 Week Intermediate Marathon ProgramView Program
I can’t put into words just how much…
I can’t put into words just how much James has helped me with my fitness. I feel unbelievably fitter than 12 months ago. I couldn’t squat or barbel...
I can’t put into words just how much…
I can’t put into words just how much James has helped me with my fitness. I feel unbelievably fitter than 12 months ago. I couldn’t squat or barbell with any technique. My running was boring and stagnant. My fitness was inefficient. James set me programmes that enabled me to complete an individual HYROX, doubles HYROX and other competitions. I had no motivation or goals and he helped me accomplish things I never thought possible. On race days, he gave the best advice. I would never have done the things I have this year without his help. It’s shown me that anyone can do anything with the right help. Thank you james.
I started with James with a crossfit…
I started with James with a crossfit programme, James designed a personal programme for me that brung up my weaknesses, at the same time maintainin...
I started with James with a crossfit…
I started with James with a crossfit programme, James designed a personal programme for me that brung up my weaknesses, at the same time maintaining levels at all the other aspects of crossfit. This helped me become the fittest ive been.After the crossfit programme i was lucky to get a spot on the london marathon. James wrote me a specific progressive plan that led me all the way up to race day. The programme was designed for me taking into account fitness levels, life, injuries etc.10/10 coach, very knowledgeable, approachable and understanding.
Intuitive programming
James is a very approachable and versatile coach. He has vast knowledge in CrossFit, functional fitness and cardiovascular based exercise. He has h...
Intuitive programming
James is a very approachable and versatile coach. He has vast knowledge in CrossFit, functional fitness and cardiovascular based exercise. He has helped me come on leaps and bound in my performance while still enjoying the pleasures of life. I highly recommend hybrid athlete club and James.
James has helped me 1-2-1 and in class…
James has helped me 1-2-1 and in class environments with CrossFit & functional fitness tips to take my performance to the next level. Always ap...
James has helped me 1-2-1 and in class…
James has helped me 1-2-1 and in class environments with CrossFit & functional fitness tips to take my performance to the next level. Always approachable and is willing to help at any time. Great coach.. knowledgable, motivational and cuts the BS out
An Ironman in 16 weeks
I remember coming to hybrid athlete club setting an un realistic goal of competing in an Ironman with 16 weeks of training. little did I know that ...
An Ironman in 16 weeks
I remember coming to hybrid athlete club setting an un realistic goal of competing in an Ironman with 16 weeks of training. little did I know that it was unrealistic at all but actually about setting the challenge that it’s not about time it’s about just completing. James set me up a great endurance plan and also helped me lots with my nutrition and recovery so I could keep high volume across the weeks. He also built in phases of recovery and then calculated when I would be in peak week for my race day. Hybrid athlete club have been absolutely phenomenal in helping me complete one of my all time dreams in become an Ironman. Thank you
5k to Half Marathon experience
James was an excellent coach giving me specific advise from where I was at currently going from never having run more than 5k outdoors to my first ...
5k to Half Marathon experience
James was an excellent coach giving me specific advise from where I was at currently going from never having run more than 5k outdoors to my first half marathon completed in March 2023 smashing my original goal of 2hr 45 and getting 2hr 2 min on race day. From specific programming/ advise/ warm ups and cooldowns and tailoring the programme when I had a slight ankle injury to just doing rowing to keep my cardio up before race day.
Calculate your next PB with HAC Running
Ready to elevate your running game? Input a recent race result or your target running time and let the HAC Running expertise guide you.
Our running pace calculator accurately assesses your VO2 max and armed with this knowledge, provides you with tailored training paces, ensuring your efforts align perfectly with your goals.
Based on your target time, we also predict your time for all the popular running race distances. This valuable insight allows you to set achievable goals. Trust in our expertise, and let’s get you a PB!
What do the running paces really mean?
Learn more about the purpose of each running pace and how to train optimally at each them below:
Easy Running Pace
Running at a low intensity helps you build your aerobic base. This is the foundation of all endurance training, and it’s essential for running fast. When you run at a low intensity, your body is able to use fat as a fuel source, which helps you conserve glycogen (stored energy) for when you need it most.
Second, running at a low intensity helps you improve your running economy. This is the efficiency with which you use energy when you run. The better your running economy, the less energy you’ll need to expend to run a certain distance.
Finally, running at a low intensity helps you recover from hard workouts. When you do a hard workout, your body needs time to rest and repair itself. If you don’t give your body enough time to recover, you’ll be more likely to get injured.
(Read More Easy Running Pace)
Threshold Running
Threshold pace and the use of it in training can help you improve your endurance, speed, and stamina for running. The aim of running “at your threshold” is to increase your body’s ability to clear lactate, a substance that builds up in your bloodstream when you exercise. In doing so, we can sustain a higher pace for a longer period of time.
(Read more Threshold Running Pace)
Interval Running
Interval training works by pushing your body to its limits during the high-intensity intervals, which helps to improve your anaerobic capacity. Anaerobic capacity is the ability of your body to produce energy without oxygen. This is important for running, as it allows you to maintain a fast pace for longer periods of time.
Interval training can lead to the development of strength and power in a few ways. First, it helps to build muscle mass. When you push your body to its limits during the high-intensity intervals, your muscles are forced to work harder and grow stronger.
Second, interval training helps to improve your running economy. Running economy is the efficiency with which you use oxygen to run. When you improve your running economy, you can run faster for longer periods of time without getting tired.
Third, interval training helps to improve your lactate threshold. The lactate threshold is the point at which your body starts to produce more lactate than it can clear. Lactate is a byproduct of exercise that can build up in your muscles and make you feel tired. When you improve your lactate threshold, you can run at a faster pace for longer periods of time before you start to feel tired.
(Read more Interval Running Pace)
Personalised Running Program
Your HAC Running program will be built with your unique training paces. You’ll never waste a run ever again! Our expert team will work with you to craft a program you can consistently perform in the context of your life.
Free running coach
Every HAC program comes with full access to a your very own coach. Work with them to tweak your program to accommodate work, holidays and injuries. You can reach your coach 24/7 within the app to manage your program and make it work for you.
