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Update 6/9/2014: I was contacted by the Furman Institute this week, and unfortunately I will have to take the calculators down, as they violate the copyright they hold on the material.  I am leaving all links live for now, but the calculators themselves, aside from the Race Pace Calculator, will be taken down.

 

Welcome to FIRST Running Calculator! The FIRST in our name refers to the Furman Institute of Running and Scientific Training. The calculators on this site are designed to be used with the training programs developed by the Furman Institute and described in detail in the book Run Less, Run Faster by Bill Pierce, Scott Murr, and Ray Moss.

The following 5 calculators will give you a detailed running plan based on your current fitness level. They will give you specific paces to run for most workouts, so each run can fulfill its designed purpose.

FIRST 5K Calculator

FIRST 10K Calculator

FIRST Half Marathon Calculator

FIRST Novice Marathon Calculator

FIRST Marathon Calculator

I have also built a simpler Race Pace Calculator, so you can see the approximate times you are likely to run races at various distances based on a recent race result.

Race Pace Calculator

Enjoy!