ROCUP
TOOLS
Pick a tool, lock in, and get your numbers right.
Pace Calculator
Work out your pace, splits, and finish times in seconds.
Treadmill Calculator
Work out your pace, splits, and finish times in seconds.
Running calculators and training tools
Rocup Tools is a collection of running calculators built to help you train with precision. Use our pace calculator to convert distance and time into pace, splits and target finish times. Use our treadmill pace tool to convert speed (km/h or mph) into pace, and plan sessions that match outdoor targets.
These tools are designed for runners who want discipline in training: clear numbers, consistent execution, and sessions that translate into real progress.
Tip: Start with the tool you use most often, save it to your home screen, and keep your training honest.
FAQ
What is a pace calculator?
A pace calculator converts your time and distance into pace (for example, minutes per kilometre). It helps you plan training, target race splits, and understand how fast you need to run to hit a finish time.
How do I calculate pace per kilometre or mile?
Enter your distance and total time. The calculator divides time by distance and returns your pace per unit, plus optional splits so you can stay consistent.
How do I convert treadmill speed to pace?
Use the treadmill pace tool. Input your speed in km/h or mph and it converts to running pace. This is perfect for indoor sessions that match outdoor targets.
Why does treadmill pace feel different to outdoor pace?
Treadmills reduce wind resistance and can vary in calibration. Heat, ventilation and belt feel can change perceived effort too. Use the tool for planning, then adjust based on effort.
Are your running calculators accurate?
The maths is accurate. Real-world results vary with terrain, fatigue, conditions and treadmill calibration. Use these tools to set targets, then refine with experience.
Which tool should I use first?
Start with the pace calculator if you run outdoors. Start with treadmill pace if you train indoors. Both work together if you want consistent pacing across environments.
Can I use these tools for race pacing?
Yes. Use pace and splits to build a simple pacing plan, then practise it in training so it feels natural on race day.