Whether you want to figure out the right pace for your next run, or need help planning your entire upcoming training block, you’ll find the tools and resources you need right here at Run161.
Training Plans
Our selection of training plans is currently limited to plans for beginner runners. But I’m hard at work putting together new plans. If you don’t want to miss out when I announce new plans, subscribe to the weekly newsletter about running for a notice whenever I publish additional training plans.
Free Running Training Plans for Beginners
These training plans are tailored for people who want to start running, or are just getting back to it. The programs are founded on my philosophy around training intensity for beginners. By combining walking and running, they establish a foundation for long term consistency.
The number one priority for runners following these plans should be to make running a habit. Don’t worry too much about the exact specifications of each run. Instead, focus on getting out the door, and doing the job.
Both plans have three weekly runs on the schedule, with Monday, Wednesday and Friday as running days. You can switch the days, but I recommend one rest day between each run. If you wish to start with two runs per week, you can skip the Monday run each week.
5k — 12 weeks
If you find it challenging to runmore than 20 minutes without stopping, this is the perfect training plan for you. The 12-week program will get you in shape to run a 5k without walking breaks.
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10k — 12 weeks
Can you already run a 5k without stopping? Awesome job! I’ve tailored this plan to get you to the next level. Follow the sessions outlined in the plan to get in shape to finish a 10k without stopping.
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Pace Calculators
Need to calculate the exact pace to reach your goal in your next big race? Or find the correct speed setting for your next treadmill session? With our pace calculators you can do this quickly and without hassle.
Running Pace Calculator
Use any two variables of distance, time, and pace to calculate the third. Priceless when you need to figure out the exact goal pace for your next race, or find out how much time you’ll need to cover a certain distance given an estimated average pace.
Treadmill Pace Calculator Metric Units
With this you can quickly calculate the correct speed setting in kilometers per hour from minutes and seconds per kilometer. Useful for preparing for your next treadmill session, or calculating what pace the speed you’ve been running at equates to on your GPS watch. You’ll also find a handy table showing the most relevant conversions between minutes and seconds per kilometer to kilometer per hour for quick reference.
PS: This one works really well on your mobile. Bookmark it or add it to your home screen for quick access the next time you’re about to hop on the treadmill.
Treadmill Pace Calculator Imperial Units
With this you can quickly calculate the correct speed setting in miles per hour from minutes and seconds per mile. Useful for preparing for your next treadmill session, or calculating what pace the speed you’ve been running at equates to on your GPS watch. You’ll also find a handy table showing the most relevant conversions between minutes and seconds per mile to miles per hour for quick reference.
PS: This one works really well on your mobile. Bookmark it or add it to your home screen for quick access the next time you’re about to hop on the treadmill.