Running blog
Guides to train smarter: how to get started, how to prepare for your next race and how to read your heart rate, pace and recovery.
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Pace and performance
Calculate running pace in min/km or min/mile, convert pace to speed and estimate 5K, 10K, half marathon and marathon times with a free pace chart.
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Training science
Calculate your 5 running heart rate zones with the Karvonen formula. Explore the zone chart, a worked example and how to use each zone in training.
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Training plans
Prepare for a half marathon with a 12-week plan and 4 runs a week. Includes a weekly schedule, long runs, pacing and race-day fueling guidance.
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Training plans
Train for your first 10K with an 8-week plan and 3 runs a week. Follow the weekly schedule, choose your goal pace and prepare your race-day strategy.
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Beginners
Start running with an 8-week beginner plan and 3 sessions a week. Follow the run-walk schedule to build toward 30 minutes of continuous running.
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Pondera Pace imports your runs from Health Connect, measures your zones and recovery, and every morning tells you what today’s session is.
