Free team pace chart now · full Pace Lab coming soon
Pace Lab: training paces for your whole team.
Enter each athlete's recent race. Get their easy, tempo and interval paces, track splits, workouts and predicted race times on one printable sheet. Up to 5 athletes, free, and nothing leaves your browser.
Your team
We started you with a sample team so you can see what you get. Change any name, race or time, or clear it and add your own. Times: 24:30 for shorter races; for a half marathon 1:45 means 1 hour 45 minutes.
Training paces
| Athlete | Easy (min/mi) | Long run (min/mi) | Tempo (min/mi) | 5K pace (min/mi) | 5K per 400 m | Mile per 400 m |
|---|
Workouts ready to write on the whiteboard
Each uses that athlete's own paces. Tempo and long-run lengths are starting points; adjust to your season.
Paces from the Daniels/Gilbert VDOT model. Make your own team chart free at beyondthebibrun.com/pace-lab
Why coaches use it
- Right pace for every runnerEach athlete's paces come from their own race, using the Daniels/Gilbert VDOT model coaches already know, for a whole team at once.
- Track-readyRep paces are given per 400 and 800 m, so workouts on the oval are quick to write and fair to every pace group.
- Minutes, not hoursA full team sheet takes as long as typing the times. Print it or save it as a PDF for practice.
- Coming nextSaved teams, bigger rosters, season-long updates as athletes race, and shareable links. Join the waitlist to shape what we build first.
Get the full Pace Lab first
Bigger rosters, saved teams and season updates. One email when it opens. Free to start. No spam.