TrainPace vs Runna compared. TrainPace is a free, no-app toolkit for self-coached runners: training paces, plans, GPX course pacing, and race fueling.
Runna is a paid app with adaptive plans and audio-guided workouts. TrainPace is a free, no-signup web toolkit that gives you the training paces, plan, course pacing, and fueling strategy without a subscription.
Yes. TrainPace is completely free with no app download or subscription. You can generate a periodized training plan, calculate VDOT-based paces, analyze your race course elevation, and plan race fueling without paying anything.
Runna is a native mobile app with adaptive plans that adjust automatically, audio-guided workouts, strength plans, and direct device sync with Garmin and Apple Watch. TrainPace is a web tool and does not record activities or sync from a watch automatically.
TrainPace includes a VDOT race-time predictor, GPX course pacing that adjusts effort for hills, and an AI race-day fuel planner. All of it is free and needs no login for the core tools.
Yes. Many runners follow a plan in one tool and use TrainPace to check training paces, analyze a specific race course from a GPX file, and dial in fueling.
| 5K time | VDOT | Easy | Marathon | Threshold | Interval | Rep |
|---|---|---|---|---|---|---|
| 15:00 | 69.6 | 3:45–4:30 | 3:23–3:42 | 3:15 | 2:56 | 2:32 |
| 17:30 | 58.2 | 4:20–5:12 | 3:54–4:17 | 3:46 | 3:23 | 2:56 |
| 20:00 | 49.8 | 4:54–5:53 | 4:26–4:51 | 4:16 | 3:51 | 3:19 |
| 22:30 | 43.4 | 5:29–6:34 | 4:57–5:25 | 4:46 | 4:18 | 3:43 |
| 25:00 | 38.3 | 6:03–7:14 | 5:28–5:59 | 5:16 | 4:45 | 4:06 |
| 27:30 | 34.2 | 6:37–7:53 | 5:59–6:33 | 5:46 | 5:13 | 4:30 |
| 30:00 | 30.8 | 7:11–8:32 | 6:30–7:06 | 6:16 | 5:40 | 4:54 |
| 32:30 | 28.0 | 7:44–9:10 | 7:01–7:39 | 6:46 | 6:07 | 5:17 |
| 35:00 | 25.6 | 8:17–9:48 | 7:31–8:12 | 7:15 | 6:34 | 5:41 |
The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.
Every public page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.