Attached is the The5kRunner and Daniels Tables v3.
It is a macro-enabled spreadsheet (xlsm). It might say that it has a different extension (xls). This is because WordPress cannot store xlsm files, I think. Anyway if you trust me and WordPress hosting (!) the file is safe to open/download.
This is an awesome set of runner’s tools. You type in your PB and a few other bits of personal physical data and the many runner’s tools calculate pretty much most of what you need to know regarding how fast you could run: if you lost weight; or how fast you could ever run; or what if the temperature were different. It also gives you different experts’ views on the speeds at which you should be doing your intervals based on your current level of performance.
It really is good. Have a look.
Original at: electricblues.com/html/runpro.html
This article is part of the site’s sports science reference for endurance athletes.
Last Updated on 3 June 2026 by the5krunner
My favourite kit and nutrition
- Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. Run faster. I use them.
- Garmin 90-degree charging adapter — The small adapter that keeps your charging cables tidy. Essential for race day. I use one.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
- Ravemen FR300 — Front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
- Body Glide – The blue anti-chafe stick that all swimmers and many runners use. I use it.
- Maurten — The race nutrition trusted by elite athletes. Gels and drink mixes engineered to be easy on the stomach. I use them.
- Garmin Varia RTL515 — A radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
- Favero Assioma Pro RS2 — The power-meter pedals most serious cyclists choose. Accurate, easy to move between bikes. I use this model.
- Garmin Forerunner 970 — A serious choice for a pro-grade triathlon watch. I use this.
- Polar H10 — My daily driver for accurate, waking HRV readings.
- Wahoo ELEMNT Roam 3 — The bike computer that has the feature Garmin lacks: usability. I use mine on most rides.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
Hi,
I loved the calculator (although there are things I don’t understand): I particularly like the fact that it allows me to compare my time with that of younger runners (I might be old but I’m still competitive!). I didn’t see any reference to altitude or elevation gain: surely there must be a difference between running at -say- 1600m and at sea level. Anywhere I can look for advice?
Thanks!
For 5K or even 10K marathoner, this tool is very important to maintain in control. Sometimes runner go beyond his limit and often found themselves out of breath and fainted. So to avoid this, having this tool is the answer.