ARC Tools for Runners
Here we have a collection of tools for you to use in order to improve your training. We also have tools to act as guidance for your health and well being as a runner. Take a look and let us know if you’d like anything else on this page to help you become the runner you always wanted to be.
Pace Converters
How many times do we need to convert our paces from minutes per mile to minutes per km or the other way around. With Achieve Running Club’s handy pace conversion tool, the power to do so is right in your hands.
Pace -> Speed Converters
Treadmills tend to work in speed while most runners work in pace. With this handy converter tool you can easily set your treadmill up to match your session requirements.
There are three steps
- Choose to enter either Pace or Speed
- Choose to enter in km or miles
- Click convert
Speed ↔ Pace Converter
Treadmill Incline to Outdoor Pace Calculator
Running on a treadmill never feels the same as running outside. This tool gives you two answers. The first shows how your treadmill pace changes when you adjust the incline. The second removes the mechanical assistance of the treadmill to show your true outdoor equivalent pace.
Choose whether you want to enter pace or speed. Select your units. Type in the value you see on the treadmill. Add the incline. Press convert.
You’ll see the incline-adjusted effort and your corrected outdoor pace in both min/km and min/mile, along with the equivalent outdoor speeds.
Treadmill to Outdoor Pace Converter
Race Finish Time Predictor
Enter a recent race finish time and distance and the predictor will give you an estimate of what you should be capable of running in another distance.
Pace & Split Calculator
Pick your race distance and desired finish time and this calculator will work out your target pace and splits for you in both minutes/km and minutes/mile.
The Stillman Formula
The Stillman formula is simple, blunt and built for runners who care about performance rather than generic BMI rules. It gives you a target range rather than a single number.
Dr. Irwin Stillman was a sports physician who spent years observing how bodyweight affected running economy. He developed this formula in the late 1960’s – early 70’s from observations he made while working with high performing runners. Keep in mind, he was no running coach, guru or miracle worker. This offers a guide and this is not necessarily a persons ideal weight. We offer this information for runners who just don’t seem to be making that next step in their running performance.
He wasn’t advising that “Lighter is Better”. You need to account for volume, recovery and injury prevention. We recommend that “Leaner and Stronger is Better”.
Here’s how it works.
Women:
100 lbs for the first 5 feet of height, plus 5 lbs for each additional inch.
Then adjust by training volume.
Men:
110 lbs for the first 5 feet of height, plus 5 lbs for each additional inch.
Then adjust by training volume.
The training adjustment is the Stillman piece. Light mileage adds a few pounds. Heavy mileage pulls the range down. Elite-level mileage pulls it down further.
The formula asks you an uncomfortable question. Are you training at a level that supports the weight you want, or do you want a weight that your current training can’t sustain?
Most recreational runners tend to target the elite end of the range without putting in elite volume. That creates fatigue, slow recovery and sometimes injury. High performers use the formula to find the balance point where they feel light, strong and energetic at the same time.