Where the numbers come from
Training paces use Jack Daniels' VDOT formulas, the same ones behind every Run-R plan, and the race predictor uses Pete Riegel's formula. Age grading uses the 2025 World Masters Athletics tables. Treadmill incline uses the ACSM running equation, heat uses coach Mark Hadley's temperature and dew point table, and fuelling follows the 2016 ACSM sports nutrition position. Each tool says which it uses.
For a plan with every pace worked out, see how Run-R builds plans.