Choose your distance and finish time to calculate your average pace and splits.
Race strategy
Every kilometre. One target.
Your existing pace plan, broken into kilometre targets with a final partial kilometre where needed. Change the distance, finish time or pacing option above to update it.
Add a GPX course · optional
One continuous track segment or route, 2–20,000 points, up to 10 MiB and 0.1–250 km. Course distance replaces the selected distance; your finish-time goal and pacing option stay unchanged. Samples are joined by straight segments, so sparse GPS data can understate course distance. Elevation is used only when every point supplies it.
Read locally, never uploaded or saved. Reloading clears an imported course. A downloaded strategy contains distance/time and elevation context, not GPS coordinates, your name or session date.
Next: review your kilometre targets below. Complete elevation enables a hill-aware suggestion; switch it off to compare with your original plan. Adjust your finish time or pacing option above, then download the strategy PNG or print your chart.
Enter a valid distance and finish time above to build or export a strategy.
Danz Run Lab · Run. Measure. Improve.
Your pacing sheet
Add a matching course with complete elevation to enable a suggestion.
How the hill suggestion works
We interpolate elevation at 100-metre intervals (including each kilometre boundary and final partial section). For each 1% uphill grade, pace time increases by 2.5%; for each 1% downhill grade, it decreases by 1.2%, relative to your base strategy. Grade is capped at ±10%. We then rescale all leg times together to your finish-time target. Uphill and downhill within one kilometre are counted separately.
This is a transparent planning heuristic, not measured equal effort or a fitness prediction. GPS noise, sparse elevation and steep or technical descents can make it unsuitable. It does not prove your target is achievable. Do not force a downhill pace; conditions and safety take priority. The four-segment planner above remains your base plan; this option changes the sheet and its exports.
Kilometre-by-kilometre targets
Swipe or scroll the table sideways if any columns are hidden.
Target pace, leg time and cumulative elapsed time for each kilometre and final partial kilometre
To km
Leg km
Pace /km
Leg time
Elapsed
Your four-segment strategy supplies the base kilometre targets. Hill-aware suggestions redistribute time across those targets using elevation, while preserving your finish time. Rise/fall shown under each suggested pace uses 100-metre elevation samples, not the raw GPX ascent total. Ease between targets rather than surging. Leg times are differences of rounded cumulative times, so they add up to your displayed target. Very short legs can round to zero seconds.
Planning estimates only. Fuelling stops, aid-station time, surface, weather and race-day conditions are not included. Check official race distance and access. Powered by STAINAZ.
What is available today and what is in development
Available today
Pace planner Target race pace, speed and splits for any distance and finish time.
Run spots Mapped tracks, ovals and running routes.
Run together Find or organise group runs.
Run Weekly One practical running lesson each week.
Digital Run Lab Race-result estimates and manual performance comparisons.
In development
Coached Run Lab assessments Not available yet.
Goal programmes Not available yet.
Garmin and Strava connections Not connected.
Danz Pacer An early-stage idea. Nothing has been built or tested yet.
Your Run Lab · Digital check available
From a target to a useful starting point.
Use your recent race to estimate training paces, compare an earlier result and put your running goal in context. Coached assessments and the fuller process below remain in development.
01
Goal
Your distance and target time.
02
Running history
Recent races, weekly running and consistency.
03
Assessment
A structured look at pacing, endurance, mechanics and strength.
04
Priorities
The few things most likely to matter for the goal.
Race-time estimates and manual comparisons are available. Coached assessments, programmes and wearable integrations are not.
Run. Measure. Improve. · Digital check available
Danz Run Lab
Built around the runner you want to become.
Start with a recent race result. Explore estimated training paces, compare performances and put your goal in context. The digital tools below are available; the coached services further down are still in development.
Use a recent race or hard time trial, not an easy training run. Entered results are self-reported; estimates are not measured physiology.
How the estimates work
Race equivalents use Riegel's formula: T₂ = T₁ × (D₂ / D₁)^1.06. Times are rounded only for display. It assumes similar fitness, conditions and distance-specific preparation. Marathon equivalents from short races can be substantially too optimistic; no ultra-distance prediction is provided.
Training ranges are DANZ starting heuristics: easy = 125–150% of estimated 5K seconds/km; tempo = estimated 10K to half-marathon pace; intervals = estimated 5K to 10K pace. They are not measured lactate thresholds, VO₂ max, personalised coaching or a prescription to train harder. Let conversational effort guide easy runs; tempo is sustained and controlled, while intervals include recovery. Adjust for heat, hills, fatigue and experience.
Split analysis divides the run into equal-distance halves, assuming constant pace within a segment crossing halfway. Average pace is total time ÷ total distance. HR is time-weighted over only segments with HR and its coverage is shown. Pace change is descriptive, not cardiac drift or a fitness diagnosis.
Optional planning preferences on this browser, not an account or fitness record. No automatic saving. Personal bests, training history, weekly mileage and measured progress are not stored here.
Saving off
Enable only on a private device: other people using this browser can see saved targets. Data is not encrypted, synced or sent to Danz. Browser clearing may remove it. Digital-check results, HR, GPX coordinates, your name and dates are never copied here. Privacy notice →
Saved goals
Up to eight targets. Open one in Plan a Run to edit its strategy; saving a target does not mark it completed.
Export/delete applies only to preferences and saved goals. Run Spots bookmarks and submitted plans have separate controls and are not deleted. Exports have no restore/import feature yet.
Proposed process
Goal to retest.
How a future Run Lab check is intended to work. Each step would use information you provide, not guesses about your fitness.
01
Goal
Distance and target time, taken from your pace plan.
02
Running history
Recent race times, runs per week, longest run and how consistent training has been.
03
Assessment
A structured look at pace control, endurance, running mechanics and runner-specific strength.
04
Priorities
The few areas most likely to matter for this goal, rather than a long list.
05
Training
Sessions and strength work that focus on those priorities.
06
Retest
Repeat the same checks after a training block to see what actually changed.
This describes the intended process. It is not your assessment, and no results are shown here.
Intended deliverables
What a runner would receive.
Planned outputs for when the service is ready. No example reports are published yet.
Findings
What the information and checks showed, stated plainly.
Interpretation
What those findings may mean for the specific goal, including what remains uncertain.
Practical priorities
A short list of what to work on first, and why.
Progress review
A retest that compares results with the starting point.
Proposed services
More than a stride.
Pacing, endurance, mechanics, strength, mobility, recovery, race execution and consistency all belong in the picture.
Everything below is in development. No assessment, diagnosis or training prescription is being made here.
In development
Running performance check
Connect your current running to the goal you have in mind.
Recent race times, training and weekly distance
Pacing consistency and cadence
Basic movement, strength and mobility
Wearable data, once connections exist
The question: what is most likely limiting your goal?
In development
Running mechanics
Use running video to understand how you move, without assuming there is one ideal stride.
Stride length, cadence and overstriding
Posture, hip movement and foot placement
Left/right movement differences
Performance observations, not injury diagnosis.
In development
Strength for runners
Build the capacity to support your running, not a new running style.
Glutes, calves, hamstrings and quads
Trunk strength and control
Single-leg strength, stability and mobility
A running-specific strength focus, based on your goal.
In development
Goal programmes
Bring running sessions, target pace, strength, routes and progress checks into one plan.
Sub-25 5K
Sub-50 10K
Sub-2 Half Marathon
Custom goal
Programme concepts only. There is no coaching engine or programme to buy today.
One continuous loop
Run. Measure. Improve.
Your pace plan stays at the centre. The proposed lab would add context around it.
Run
Set the goal, choose a pacing option and find a suitable route. This part is live today.
