Running & Endurance Training Math
Pace and speed, race-time prediction, training zones, mileage build-up, 80/20 intensity, training load, taper and marathon fuelling: plan endurance training with formulas in a live spreadsheet that checks every cell.
The first lesson is free — no account needed.
About this course
A running math course for endurance athletes that turns training rules into formulas you can check, following one runner's marathon build. You build a pace calculator that converts pace and speed between min/km, min/mile and km/h, predict 10K, half and marathon times with Riegel's formula, set heart-rate and pace zones from a threshold test, check a mileage plan against the 10% rule, measure the 80/20 intensity split, track training load with session RPE and the acute:chronic workload ratio, plan a taper and estimate marathon fuelling and fluid needs. Educational, not medical advice. The first lab is free.
Lessons
- Pace ↔ speed: min/km, min/mile & km/hFree
- Race time prediction with Riegel's formula Pro
- Training zones from threshold heart rate & threshold pace Pro
- Weekly mileage plan & the 10% rule check Pro
- Long-run share & intensity distribution (80/20 check) Pro
- Training load: session RPE & acute:chronic workload ratio Pro
- Taper plan: cutting volume before race day Pro
- Fuelling & hydration estimates for a marathon Pro