Turn a goal into usable checks.
Pick a race and target time, then sanity-check the pace in kilometers, miles, 400m rhythm, and the halfway mark.
Even pace
Pace / mile
8:03/mi
400m
2:00
1K
5:00
Halfway
25:00
Reality-check every pace.
A target pace should make sense across the whole row. Use the 5K, 10K, half, and marathon columns to catch goals that look heroic on paper and messy in training.
| Pace / km | Pace / mile | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 3:30/km | 5:38/mi | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 4:00/km | 6:26/mi | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30/km | 7:15/mi | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00/km | 8:03/mi | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30/km | 8:51/mi | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00/km | 9:39/mi | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30/km | 10:28/mi | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00/km | 11:16/mi | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30/km | 12:04/mi | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00/km | 12:52/mi | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Load the bar without gym math.
Set the unit, bar, and target load. The calculator gives each side and flags leftover weight when your plates cannot make the number exactly.
Per side
Use constraints, not vibes.
Hybrid training works when the week respects priority, tissue stress, and recovery. These are the guardrails worth keeping on screen.
Weekly floor
150 min + 2 strength days
Use this as the minimum viable week: aerobic work plus full-body strength. Add volume only when sleep, soreness, and performance can absorb it.
CDC guidelinesSame-day order
Put the priority first
If strength is the priority, lift before hard endurance. If race pace is the priority, run quality first. Do not bury the key session behind fatigue.
Sequence reviewInterference control
Separate hard legs
Trained lifters are most exposed when lower-body endurance and resistance work are jammed into the same session. Split hard leg stress when you can.
Strength review