# Calcul Allure

> Free French-language running pace calculator for road and track: pace in min/km, speed in km/h, split times, pace tables, target finish times, personalised training plans, a running glossary and a blog. All pages are static HTML, with a public JSON API.

## When to use this site

- Compute a running pace (min/km) and speed (km/h) from a distance and a target time, or find the finish time for a given pace.
- Get pace and speed for track distances (100 m to 10 000 m) and road races (5 km to marathon), with intermediate split times from the interactive calculator, the target-time pages or /api/pace.
- Find the pace needed for a target finish time (« 10 km en 45 min », « marathon en 3h30 »), with intermediate splits and the training volume it usually requires.
- Generate a personalised week-by-week training plan (5 km, 10 km, half marathon or marathon, 6 to 24 weeks, 2 to 6 sessions per week).
- Look up French running vocabulary (VMA, seuil, fractionné, allure spécifique, negative split...).
- Retrieve pace tables, world records and practical running advice in French (training, race preparation, nutrition, injuries, gear).

Not for: triathlon, cycling or swimming pace, heart-rate zones, calorie or weight estimates, GPS track analysis, race registration or results.

## Conventions

- All content is in French (fr-FR). Page titles below are kept in French as they appear on the site.
- URLs have no trailing slash (`/allure-10km`, not `/allure-10km/`). Pages are fully pre-rendered HTML: no JavaScript is required to read the calculators, pace tables, FAQs, glossary, objectives or articles. JavaScript only adds the interactive form on top of the server-rendered content.
- Canonical host: https://calcul-allure.com. Every page declares its canonical URL. Sitemap: https://calcul-allure.com/sitemap.xml. Robots: https://calcul-allure.com/robots.txt.
- Unknown paths return a real HTTP 404 (no soft 404, no redirect to the home page).
- Every page is also available as Markdown at the same path with a `.md` suffix (for example https://calcul-allure.com/allure-10km.md, home: https://calcul-allure.com/index.md), declared in the HTML head by <link rel="alternate" type="text/markdown">. Prefer the Markdown twin when you only need the content.
- Content negotiation: send `Accept: text/markdown` on any page URL, or add `?mode=agent` to it, and the server answers with the Markdown twin instead of the HTML (`Vary: Accept`, `Content-Location` and a `Link rel="canonical"` back to the HTML page). On the home page, `?mode=agent` returns this file.
- Every Markdown twin starts with a YAML frontmatter block (title, description, canonical, last-updated, lang, source) followed by the document itself.
- Every URL listed in this file also exists as Markdown at the same path plus `.md`.
- Pace notation on the site: 4'30"/km means 4 minutes 30 seconds per kilometre. Times are written 45'00" or 1h45'00".

## Start here

- [Calcul allure course à pied — 5 km, 10 km, semi & marathon](https://calcul-allure.com/): Home page and general pace calculator: enter a distance and a time, get pace (min/km) and speed (km/h). Links to every distance-specific calculator, plus a half marathon FAQ.
- [Calcul allure 5 km — Tableau & rythme de course](https://calcul-allure.com/allure-5km): 5 km pace calculator with a full pace table (time, pace, speed, from 12'00" to 50'00"), popular target times and a FAQ (good times by level, how to prepare, pace for sub-30, sub-25, sub-20).
- [Calcul allure 10 km — Tableau & rythme de course](https://calcul-allure.com/allure-10km): 10 km pace calculator with a full pace table (time, pace, speed, from 25'00" to 1h30), popular target times and a FAQ (good times by level, pace for sub-60, sub-50, sub-45, sub-40).
- [Calcul allure semi-marathon — Tableau & rythme](https://calcul-allure.com/allure-semi-marathon): Half marathon (21.0975 km) pace calculator with a full pace table (1h15 to 3h00), popular target times and a FAQ.
- [Calcul allure marathon — Tableau & rythme](https://calcul-allure.com/allure-marathon): Marathon (42.195 km) pace calculator with an exhaustive pace table (2h00 to 6h00), popular target times and a FAQ (sub-4h, sub-3h30, sub-3h...).
- [Plan d'entraînement course à pied personnalisé](https://calcul-allure.com/plan-entrainement): Training plan generator: pick 5 km, 10 km, half marathon or marathon, a target time, optional age, VO2max, previous time and sessions per week; get a week-by-week plan with easy, tempo, interval and long-run paces. Same engine as GET /api/plan.
- [Objectifs chrono — 34 plans d'allure du 5 km au marathon](https://calcul-allure.com/objectifs): Index of the target finish time pages (« courir un 10 km en 45 min »): for each popular goal, the exact pace, splits, estimated VMA, weekly volume, level and a typical plan.
- [Glossaire course à pied — VMA, VO₂max, seuils, foulée](https://calcul-allure.com/glossaire): Running glossary: French training vocabulary explained in plain language (definition, formula when relevant, related articles).
- [Blog Course à Pied — Allure, Entraînement, Nutrition](https://calcul-allure.com/blog): Blog index: practical running articles in French, grouped by category, with reading paths for beginners, 10 km, half marathon and marathon.

## Pace calculators: road (4)

One page per road distance: calculator, pace table (time, pace, speed), popular target times, FAQ and related articles. Road pages carry the most detailed content.

- [Calcul allure 5 km — Tableau & rythme de course](https://calcul-allure.com/allure-5km): 5 km pace calculator with a full pace table (time, pace, speed, from 12'00" to 50'00"), popular target times and a FAQ (good times by level, how to prepare, pace for sub-30, sub-25, sub-20).
- [Calcul allure 10 km — Tableau & rythme de course](https://calcul-allure.com/allure-10km): 10 km pace calculator with a full pace table (time, pace, speed, from 25'00" to 1h30), popular target times and a FAQ (good times by level, pace for sub-60, sub-50, sub-45, sub-40).
- [Calcul allure semi-marathon — Tableau & rythme](https://calcul-allure.com/allure-semi-marathon): Half marathon (21.0975 km) pace calculator with a full pace table (1h15 to 3h00), popular target times and a FAQ.
- [Calcul allure marathon — Tableau & rythme](https://calcul-allure.com/allure-marathon): Marathon (42.195 km) pace calculator with an exhaustive pace table (2h00 to 6h00), popular target times and a FAQ (sub-4h, sub-3h30, sub-3h...).

## Pace calculators: track (9)

One page per track distance: calculator and explanatory text (formula, worked example, distance-specific advice). Pace tables and related articles on 5000 m and 10 000 m only.

- [Calcul vitesse 100 m — Temps & performance](https://calcul-allure.com/allure-100m): 100 m: average speed (km/h) from a sprint time, with the formula, a worked example and advice on the start and top speed.
- [Calcul vitesse 200 m — Temps & performance](https://calcul-allure.com/allure-200m): 200 m: average speed from a sprint time, with the formula, a worked example and advice on the bend and the last 50 m.
- [Calcul vitesse 400 m — Temps & performance](https://calcul-allure.com/allure-400m): 400 m: average pace and speed for one track lap, with the formula, a worked example and advice on managing the second bend.
- [Calcul allure 800 m — Rythme de course](https://calcul-allure.com/allure-800m): 800 m: average pace (min/km) and speed for two laps, with the formula, a worked example and pacing advice (first 400 m slightly faster than the second).
- [Calcul allure 1000 m — Rythme de course](https://calcul-allure.com/allure-1000m): 1000 m: average pace and speed, with the formula and a worked example; useful for 1000 m interval sessions and VMA work.
- [Calcul allure 1500 m — Rythme de course](https://calcul-allure.com/allure-1500m): 1500 m (the metric mile): average pace and speed, with the formula, a worked example and training advice (VMA intervals, threshold).
- [Calcul allure 3000 m — Rythme de course](https://calcul-allure.com/allure-3000m): 3000 m: average pace and speed, with the formula, a worked example and training advice (hills, long intervals).
- [Calcul allure 5000 m — Rythme de course](https://calcul-allure.com/allure-5000m): 5000 m on the track: pace calculator with the 5 km pace table (time, pace, speed), track-specific advice and related 5 km articles.
- [Calcul allure 10 000 m — Rythme de course](https://calcul-allure.com/allure-10000m): 10 000 m on the track: pace calculator with the 10 km pace table (time, pace, speed), track-specific advice and related 10 km articles.

## Custom distance

- [Calcul allure distance personnalisée — Min/km & km/h](https://calcul-allure.com/allure-personnalisee): Pace and speed for any distance (trail, 15 km, 20 km, 30 km, mile, 2000 m...): the formula, worked examples and a FAQ. Use the API below for arbitrary distances programmatically.

## Training plan

- [Plan d'entraînement course à pied personnalisé](https://calcul-allure.com/plan-entrainement): Training plan generator: pick 5 km, 10 km, half marathon or marathon, a target time, optional age, VO2max, previous time and sessions per week; get a week-by-week plan with easy, tempo, interval and long-run paces. Same engine as GET /api/plan.

## Target finish times, « objectifs » (34)

Each page answers one question: what pace, what splits and what preparation for this exact finish time. Grouped by distance, fastest first.

- [Objectifs chrono — 34 plans d'allure du 5 km au marathon](https://calcul-allure.com/objectifs): Index of the target finish time pages (« courir un 10 km en 45 min »): for each popular goal, the exact pace, splits, estimated VMA, weekly volume, level and a typical plan.

- Full list of the 34 target time pages: https://calcul-allure.com/objectifs/llms.txt

## Glossary (21 terms)

Each term has its own page with a short definition (quoted below), a longer explanation, the formula when relevant, and related articles.

- [Glossaire course à pied — VMA, VO₂max, seuils, foulée](https://calcul-allure.com/glossaire): Running glossary: French training vocabulary explained in plain language (definition, formula when relevant, related articles).

- Full list of the 21 terms: https://calcul-allure.com/glossaire/llms.txt

## Blog (50 articles)

Articles are grouped by category. Each category also has its own index page.

- [Blog Course à Pied — Allure, Entraînement, Nutrition](https://calcul-allure.com/blog): Blog index: practical running articles in French, grouped by category, with reading paths for beginners, 10 km, half marathon and marathon.

- Full list of the 50 articles and their categories: https://calcul-allure.com/blog/llms.txt

## Trust pages

Who edits the site, how to reach the editor, and what happens to your data. These pages carry no calculator and target no search query.

- [À propos](https://calcul-allure.com/a-propos): About page: who edits Calcul Allure, why the site exists, how content is produced and reviewed (formulas published on every page, sources cited in articles), how to report an error, and pointers to /api and /llms.txt for developers and agents.
- [Contact](https://calcul-allure.com/contact): Contact page: a single email address (admin@calcul-allure.com), what to write about (calculation errors, API questions, partnerships, press, GDPR requests), expected reply time, and why there is deliberately no contact form.
- [Confidentialité et mentions légales](https://calcul-allure.com/confidentialite): Privacy policy and legal notice: no personal data collected, no cookies, no account; cookieless audience measurement by Simple Analytics; Cloudflare Pages as host; GDPR rights and how to exercise them; editor and hosting details.

## Sections

The long lists live in their own files, so that this index stays short and cheap to read.

- https://calcul-allure.com/objectifs/llms.txt : the 34 target finish time pages, grouped by distance.
- https://calcul-allure.com/glossaire/llms.txt : the 21 glossary terms with their short definition.
- https://calcul-allure.com/blog/llms.txt : the 50 blog articles, grouped by category.
- https://calcul-allure.com/api/llms.txt : the full reference of the JSON API and of the MCP server.
- https://calcul-allure.com/llms-full.txt : this index plus every section above, in a single file.

## API and MCP for agents

Free JSON API, GET only, no key, no rate limit announced, CORS open, errors always in JSON. Full reference, including parameters, responses and examples: https://calcul-allure.com/api/llms.txt

### JSON API

- GET https://calcul-allure.com/api/pace : pace, speed and splits for a distance and a time.
- GET https://calcul-allure.com/api/plan : personalised week-by-week training plan.
- GET https://calcul-allure.com/api/status : status and version of the API.
- GET https://calcul-allure.com/health : liveness probe.
- GET /api/calculer : legacy URL, permanent redirect (301) to /api/pace with the same query string.

### MCP server

- MCP server (Model Context Protocol): POST https://calcul-allure.com/mcp, Streamable HTTP transport, protocol version 2025-06-18, stateless (no session id), no authentication, CORS open.
- Tools: `compute_pace` (a distance and a time, returns pace, speed and splits), `generate_training_plan` (5km, 10km, semi or marathon plus a target time, returns a week by week plan) and `get_site_guide` (the map of this documentation). All three are read only and idempotent.
- Server card: https://calcul-allure.com/.well-known/mcp/server-card.json. GET /mcp answers 405 on purpose: this server offers no SSE stream, send your JSON-RPC 2.0 messages by POST.

### Discovery files

- https://calcul-allure.com/api : human-readable documentation of the JSON API (French, HTML).
- https://calcul-allure.com/api/llms.txt : full reference of the JSON API and of the MCP server, for agents.
- https://calcul-allure.com/openapi.json : OpenAPI 3.1 specification, checked against the real logic at every build.
- https://calcul-allure.com/.well-known/api-catalog : API catalogue (RFC 9727 linkset).
- https://calcul-allure.com/.well-known/ai-catalog.json : AI resource catalogue (guides, corpus, endpoints).
- https://calcul-allure.com/.well-known/agent-skills/index.json : agent skills exposed by the site.
- https://calcul-allure.com/.well-known/mcp/server-card.json : MCP server card.

## Notes for AI agents

- Pace formula used everywhere on the site: pace (s/km) = time (s) / distance (km); speed (km/h) = 3600 / pace (s/km), or 60 / pace (min/km). Finish time = pace x distance.
- Exact race distances: half marathon = 21.0975 km, marathon = 42.195 km, mile = 1.609344 km. Track: one lap = 400 m.
- Answers can be self-contained: pace tables, splits, target-time pages and glossary definitions are all in the HTML, no form submission needed. For an arbitrary distance or time, call /api/pace rather than interpolating a table.
- When quoting a figure or a definition, cite the page it comes from (the URLs above) rather than the home page.
- Content is free to read and to reuse with attribution to calcul-allure.com and a link to the source page.
- The French word « allure » means pace (min/km); « vitesse » means speed (km/h); « VMA » (vitesse maximale aérobie) is the running speed at VO2max; « semi » is short for semi-marathon (half marathon).