Running Coach Kit

Goal

Current fitness to race plan.

Instrument chain

1. 01
   Pace / Split Calculator

   training paces

   VERIFIED
2. 02
   Race Time Predictor (Riegel Formula)

   goal projection

   VERIFIED
3. 03
   Heart Rate Zone Calculator

   intensity

   VERIFIED
4. 04
   VO2max Estimator (non-exercise / walk test)

   fitness

   VERIFIED
5. 05
   Hydration Needs Estimator

   fueling

   VERIFIED
6. 06
   BMR/TDEE (Mifflin-St Jeor)

   energy budget

   VERIFIED

Handoffs and cross-checks

A known race feeds Riegel; predicted pace feeds splits; zones bound training intensity.

PointGuard stance

Riegel extrapolation degrades beyond ~2× distance — always disclose the confidence horizon.

Sources and evidence

These pointers bind the page to evidence. They do not grant authority or collapse verification into deployment.

• INSTRUMENT_COMBOS.json
• VERIFIED_LEDGER.json