Speed Training Calculator


Enter the results of your most recent race or a recent race that is similar in distance to your goal event. If you haven't raced in the past three months go to a track and see how fast you can run a mile (4 laps) then enter the information below with the mile as the race distance. After 6 weeks of training you need to recalculate your training pace based on a new race result or trial race performance. Read "Running Faster" to understand the principles of speed training.


Race distance.
What was your time for this race?




What is your average weekly running mileage over the past month? miles


Six Month ComprehensiveTraining Program


6 weeks

Early Quality

6 weeks

Transition Quality

6 weeks

Final Quality

6 weeks

Build Mileage Build Mileage Classic Intervals Repetion intervals
Core & leg Strength Repetion intervals Threshold training Threshold training
Balance Training Long Runs Long Runs Classic Intervals
Cross Training Core & leg Strength Core Strength Core Strength
Flexibility Training Cross Training Flexibility Training Decrease mileage
Nutrition Flexibility Training Nutrition Nutrition
  Nutrition Mental Preparation Mental Preparation