Pace Coefficients (%):
Calculated from the normalized 100% pace of your input.
• 100% = 5,000m (5K) Pace
• 80% = Faster (e.g. 800m)
• 160% = Slower (e.g. Easy)
All formulas are written as linear algebra equations, i.e.
• 5K pace (per Mi or per KM) x Coefficient
Settings Saved!
How to Use
Context Toggles
Switch between U.S. High School and World Athletics standards,
or toggle between Imperial (Miles) and Metric (Km).
Calibrate Zones
Access the settings menu to tweak the underlying math. You can adjust the percentage coefficients for every race distance and training zone to perfectly match your coaching philosophy.
Fudge Factor
Use the slider for conditions. Positive (+) for adverse coonditios and Negative (-) for favorable conditions.
The Origin Story
It started in 2010. My friend Ethan Tussing (a throws coach who has worked with multiple All-Americans at VCU) and I sat down to reverse-engineer the formulas of legendary marathon coach Renato Canova.
I turned those formulas into a simple spreadsheet calculator for my own convenience, where they laid dormant for over a decade.
Fast forward to 2023. I began coaching at J.R. Tucker High School and needed a better tool. I expanded that calculator into a complex pace matrix.
Pace Pro is the evolution of that work. It is the "prettier" version, informed by years of coaching experience, and integrates modern concepts like Critical Velocity from coaches like Tom 'Tinman' Schwartz.