Your Complete Running Performance Dashboard
Track metrics • Predict race times • Optimize training
Current & average pace per mile/km. Most fundamental metric for runners.
Training intensity & heart rate zones (50-100% of max HR).
Steps per minute. Aim for 170-180 SPM for optimal efficiency.
Total distance per week. Increase by max 10-15% to prevent injury.
Aerobic fitness indicator. Higher = better endurance capacity.
Rate of Perceived Exertion. Subjective effort scale.
7-9 hours nightly. Critical for recovery and performance.
Time foot spends on ground. Lower = more efficient.
Bounce measurement. Less vertical movement = better efficiency.
| Goal Time | Pace per Mile | Pace per KM | Mile Splits |
|---|---|---|---|
| 15:00 | 4:50 | 3:00 | 4:50, 9:40, 14:30 |
| 15:30 | 4:59 | 3:06 | 4:59, 9:58, 14:57 |
| 16:00 | 5:08 | 3:12 | 5:08, 10:16, 15:24 |
| 16:30 | 5:18 | 3:18 | 5:18, 10:36, 15:54 |
| 17:00 | 5:27 | 3:24 | 5:27, 10:54, 16:21 |
| 17:30 | 5:37 | 3:30 | 5:37, 11:14, 16:51 |
| 18:00 | 5:46 | 3:36 | 5:46, 11:32, 17:18 |
| 18:30 | 5:56 | 3:42 | 5:56, 11:52, 17:48 |
| 19:00 | 6:05 | 3:48 | 6:05, 12:10, 18:15 |
| 19:30 | 6:15 | 3:54 | 6:15, 12:30, 18:45 |
| 20:00 | 6:24 | 4:00 | 6:24, 12:48, 19:12 |
| 20:30 | 6:34 | 4:06 | 6:34, 13:08, 19:42 |
| 21:00 | 6:43 | 4:12 | 6:43, 13:26, 20:09 |
| 21:30 | 6:53 | 4:18 | 6:53, 13:46, 20:39 |
| 22:00 | 7:02 | 4:24 | 7:02, 14:04, 21:06 |
| 22:30 | 7:12 | 4:30 | 7:12, 14:24, 21:36 |
| 23:00 | 7:21 | 4:36 | 7:21, 14:42, 22:03 |
| 23:30 | 7:31 | 4:42 | 7:31, 15:02, 22:33 |
| 24:00 | 7:40 | 4:48 | 7:40, 15:20, 23:00 |
| 24:30 | 7:50 | 4:54 | 7:50, 15:40, 23:30 |
| 25:00 | 7:59 | 5:00 | 7:59, 15:58, 23:57 |
| 25:30 | 8:09 | 5:06 | 8:09, 16:18, 24:27 |
| 26:00 | 8:18 | 5:12 | 8:18, 16:36, 24:54 |
| 26:30 | 8:28 | 5:18 | 8:28, 16:56, 25:24 |
| 27:00 | 8:37 | 5:24 | 8:37, 17:14, 25:51 |
| 27:30 | 8:47 | 5:30 | 8:47, 17:34, 26:21 |
| 28:00 | 8:56 | 5:36 | 8:56, 17:52, 26:48 |
| 28:30 | 9:06 | 5:42 | 9:06, 18:12, 27:18 |
| 29:00 | 9:15 | 5:48 | 9:15, 18:30, 27:45 |
| 29:30 | 9:25 | 5:54 | 9:25, 18:50, 28:15 |
| 30:00 | 9:34 | 6:00 | 9:34, 19:08, 28:42 |
| 30:30 | 9:44 | 6:06 | 9:44, 19:28, 29:12 |
| 31:00 | 9:53 | 6:12 | 9:53, 19:46, 29:39 |
| 31:30 | 10:03 | 6:18 | 10:03, 20:06, 30:09 |
| 32:00 | 10:12 | 6:24 | 10:12, 20:24, 30:36 |
| 32:30 | 10:22 | 6:30 | 10:22, 20:44, 31:06 |
| 33:00 | 10:31 | 6:36 | 10:31, 21:02, 31:33 |
| 33:30 | 10:41 | 6:42 | 10:41, 21:22, 32:03 |
| 34:00 | 10:50 | 6:48 | 10:50, 21:40, 32:30 |
| 34:30 | 11:00 | 6:54 | 11:00, 22:00, 33:00 |
| 35:00 | 11:09 | 7:00 | 11:09, 22:18, 33:27 |
| 35:30 | 11:19 | 7:06 | 11:19, 22:38, 33:57 |
| 36:00 | 11:28 | 7:12 | 11:28, 22:56, 34:24 |
| 36:30 | 11:38 | 7:18 | 11:38, 23:16, 34:54 |
| 37:00 | 11:47 | 7:24 | 11:47, 23:34, 35:21 |
| 37:30 | 11:57 | 7:30 | 11:57, 23:54, 35:51 |
| 38:00 | 12:06 | 7:36 | 12:06, 24:12, 36:18 |
| 38:30 | 12:16 | 7:42 | 12:16, 24:32, 36:48 |
| 39:00 | 12:25 | 7:48 | 12:25, 24:50, 37:15 |
| 39:30 | 12:35 | 7:54 | 12:35, 25:10, 37:45 |
| 40:00 | 12:44 | 8:00 | 12:44, 25:28, 38:12 |
| 40:30 | 12:54 | 8:06 | 12:54, 25:48, 38:42 |
| 41:00 | 13:03 | 8:12 | 13:03, 26:06, 39:09 |
| 41:30 | 13:13 | 8:18 | 13:13, 26:26, 39:39 |
| 42:00 | 13:22 | 8:24 | 13:22, 26:44, 40:06 |
| 42:30 | 13:32 | 8:30 | 13:32, 27:04, 40:36 |
| 43:00 | 13:41 | 8:36 | 13:41, 27:22, 41:03 |
| 43:30 | 13:51 | 8:42 | 13:51, 27:42, 41:33 |
| 44:00 | 14:00 | 8:48 | 14:00, 28:00, 42:00 |
| 44:30 | 14:10 | 8:54 | 14:10, 28:20, 42:30 |
| 45:00 | 14:19 | 9:00 | 14:19, 28:38, 42:57 |