Running Pace Progression Calculator
Plan your running improvement from current pace to target pace. Enter both paces and a training window to see a linear week-by-week progression chart.
How to use this tool
- Enter current pace — minutes, current pace — seconds, target pace — minutes, target pace — seconds and training weeks in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your improvement and the full breakdown beneath it.
Consistent, gradual pace improvement reduces injury risk. This tool plots a linear pathway from your current pace to your goal, showing the target pace for each training week.
Frequently asked questions
- Is linear progression realistic?
- Linear plans serve as a guide. Real-world progression is non-linear — you may improve fast early and plateau later. Adjust based on how you feel.
- How much should I improve per week?
- Improving 5–10 seconds per mile per week is a reasonable starting target for recreational runners.