Pacing is the single biggest predictor of a successful race. This calculator takes your goal time for any track distance (800m through 10K) and gives you 100m, 200m, 400m, and lap splits, plus the equivalent paces at neighboring distances. Useful for setting workout pace and race-day execution.
The calculator splits the goal time evenly across the distance, which matches most negative-split race strategies for the 1500m through 10K. For the 800m, most fast races are positive split by 1-2 seconds, the calculator's splits are even-pace targets.
Equivalent paces at neighboring distances use the Riegel formula (t2 = t1 x (d2/d1)^1.06). The 1.06 exponent matches real-world race-time scaling for distances from 800m through marathon. It is the same formula used by VDOT tables and the McMillan calculator.
Most distance athletes already pace race day. The bigger win is using these splits for workout pace, 8 x 400m at 1500 race pace, 5 x 1000m at 5K pace. The calculator gives you the exact target for any workout.
The calculator gives you a starting number. AI form check verifies whether your form is actually matching that number on the runway. Upload a clip from practice, and the AI tells you whether your takeoff velocity, grip height, and approach are landing where the calculator said they should.
Frequently asked questions about how this calculator works and the methodology behind it.
Primary sources behind the numbers and methods on this page.
A directory of every sprints page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Run the numbers, then run the rep. AI form check tells you whether your form is matching the math, frame by frame.
