🔙 🏃 Running Calculators FAQ

Jeffing, popularised by Olympic runner Jeff Galloway, is a run-walk method that helps runners go further with less fatigue and reduced injury risk. Our calculator helps you:

• Determine optimal run/walk intervals based on your target pace
• Calculate your effective pace accounting for walk breaks
• Predict finish times for your chosen distance
• Plan fast finish strategies where you eliminate walk breaks near the end

Simply enter your run pace, walk pace, and interval lengths to see how they combine into an effective overall pace.

A fast finish strategy means you run continuously (without walk breaks) for the final portion of your race. This calculator lets you specify:

• How far from the finish you want to stop walking
• Your continuous running pace for that final section

The calculator then shows how many run-walk cycles you'll complete before switching to your fast finish, helping you plan your race strategy precisely.

The Pace Table Generator creates customised time tables showing how long it takes to complete various track distances at different 1K paces. It's perfect for:

• Planning track interval sessions
• Working out 400m splits for different 1k paces
• Understanding pace progression across distances
• Setting target times for track sessions

You specify the 1K pace range and distances you care about, and the calculator generates a complete table you can reference during training.

The calculator supports the following distances:

• 100m, 200m, 300m, 400m, 600m, 800m, 5Km

You select which distances to include in your table, making it as simple or comprehensive as you need.

Age Grade is a performance metric developed by World Masters Athletics (WMA) that accounts for age and gender when comparing running performances. It answers the question: "How does my performance compare to the world's best at my age?"

An Age Grade of:

• 100% equals the world record for your age and gender
• 90%+ is world-class masters performance
• 80%+ is national-class performance
• 70%+ is regional-class performance
• 60%+ is local-class performance

It allows fair comparisons between runners of different ages and genders.

World Masters Athletics updated their age grade factors in 2025 based on new performance data. The key differences:

• 2015 factors: Used by parkrun and most historical records. More established and widely recognized.
• 2025 factors: Updated based on recent world records and performances. Generally slightly more generous for older age groups.

Our calculator supports both, so you can compare your performance using either standard. For parkrun comparisons, use the 2015 factors.

Yes! The calculator works both ways:

• Time to Age Grade: Enter your finish time to see what Age Grade you achieved
• Age Grade to Time: Enter a target Age Grade to see what time you need to run

You can also project your future performances by calculating what time you would need to achieve to maintain the same Age Grade, and what Age Grade you will get if you maintain the same time as today.

The Head to Head Calculator lets you compare two runners' performances side by side, accounting for differences in age and gender using WMA Age Grades. Simply enter:

• Each runner's age and gender
• Their finish time

The calculator then shows each runner's Age Grade and declares the winner based on who achieved the higher Age Grade percentage.

Not yet, that's coming soon. For example, you will be able to compare:

• A 25-year-old woman's 5K time vs a 60-year-old man's 10K time
• Different races run on different days
• Any combination of ages, genders, and standard road distances

Age Grade normalises all these factors, making fair comparisons possible regardless of the specific race circumstances.

Yes, all calculators are completely free with no registration required. We built these tools for the running community because we're runners ourselves and wanted better tools for training and race planning.

Absolutely! All calculators are fully responsive and work perfectly on phones, tablets, and desktop computers. You can use them trackside, at the park, or wherever you need them.

Yes! We're actively developing new tools based on runner feedback. If you have suggestions for calculators you'd like to see, please let us know.