Tue & Thu · Carver A&TToolsAll levels and paces welcome

Wing Work
Calculator

01Enter a goal time for a race distance and get the pace it takes to hit it. 02Turn that pace into rep times for 400m, 800m, 1K and mile intervals, run faster than goal.
01Pace calculator

What pace do I need?

Race distance
Goal time
10K in 51:47Your pace
—
Per mile
—
Per kilometer
Splits at this pace
02Workout builder

Faster than goal

Set your goal race pace, choose how much faster to run the reps, and get a target time for each interval distance.

Goal race pace · per mile
:
Enter your goal race pace
Run reps faster bysec / mile
−15s
Workout pace
—
per mile
Goal — → reps —

Rep times are rounded to the nearest second. Unsure where to start? Ask a captain at Wing Work.

03Workout library

Pick a session

Choose a speed workout and every rep is paced off your goal race pace of 8:20/mi. Change the goal above and the whole workout updates.

Rep · pace /miTarget · recovery

Warm up 10–15 min easy before and cool down after. Target = time per rep.

04Race predictor

What can I run?

Enter a recent race and see equivalent times at other distances. Tap Train on any distance to build workouts at that pace.

Recent race
Finish time
Distance · pace /miPredicted

Estimates use the Riegel formula and assume equal training for each distance.