Calculator

Start

The calculators are based on the theory of 'The Secret of Running'.
Enter the distance and time of a recent run.
This is the basis for the calculations.
At the tabs you see the equivalent times for other distances and other conditions (such as wind, hills, etc.).

meters

Distance

The table shows equivalent times for other distances.

Age

Enter your age.
The table shows equivalent times at the optimal age (28 years).

Weight

The table shows equivalent times
after gaining or losing 1% body weight.

Training

As a novice runner you can improve a lot. An elite runner has limited potential for improvement.
Enter your training level.
The table shows equivalent times after optimal training.

Endurance

Are you a sprinter or an ultrarunner?
Enter what type of runner you are.
The table shows equivalent times of an average runner and of a runner of your endurance.

Running Economy

The table shows equivalent times at improved Running Economy.

Hills

Enter the total altitude difference of the course (in meters).
The table shows equivalent times of a flat course.

Wind

Enter the wind force (in Beaufort units).
The table shows equivalent times for calm weather.

Beaufort

Course

A straight asphalt road is an ideal course.
Enter the footing of your course.
The table shows equivalent times for an ideal course.

Temperature

Enter the temperature in degrees Celcius.
The table shows equivalent times at the optimal temperature of 8 degrees Celcius.
N.B. This applies to the marathon only!

°C

Shoes

The table shows possible race times for optimal racing shoes.

VO2 max and FTP

Below you will find your equivalent VO2 max (ml O2 per kg body weight per minute) and your equivalent FTP (Functional Treshold Power in Watt/kg body weight).

Performance Index

Enter your age at the Age tab.
Enter your sex below.
Your performance index is given.
100% is equivalent to the world record.
90% is international level.
80% is national level.
70% is regional level.
60% is recreational level
50% is fair
40% is untrained

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We receive a modest commission from Bol.com if you buy the book The Secret of Running through this affiliate link. We also receive commission from Bol.com if you buy something else but ended up at Bol.com via this button.

For us, every little bit helps and if you are planning to buy something from Bol.com. You help us without costs for yoy.

A thank you from Hans van Dijk and Ron van Megen!