Stride & Cadence
Calculator

Enter your height and target pace to get the recommended stride length and cadence, scaled from elite reference data.

Athlete Input

Height cm

Target Pace min:sec /km

Eliite · 5000 m · male reference

Ref. Height cm

Ref. Cadence SPM

Ref. Stride cm

Ref. Pace min:sec /km

Results

Cadence

—

steps / min

Stride Length

—

cm / step

STRIDE LENGTH

SL = SL_ref × (H / H_ref) × √(v / v_ref)

Height scales stride proportionally. Speed difference is split equally between stride and cadence (√ for each).

CADENCE

SPM = SPM_ref × (H_ref / H) × √(v / v_ref)

Height ratio is inverted — taller runners take longer strides, so cadence drops. Speed factor is the same √ term.

VERIFICATION

v = (SPM / 60) × SL → equals target pace ✓

Speed (m/s) = steps per second × stride length. The two formulas are consistent: their product always equals the target velocity.

Stride & CadenceCalculator