My Training Paces Calculator

Training

Get personalized training paces for different workout types based on your recent race performance. Enter a recent race time to calculate optimal paces for easy runs, tempo workouts, intervals, and more.

Enter Your Recent Race Performance

Input your distance and time from a recent race or time trial to calculate personalized training paces for all workout types.

Distance
km
Time
:
:
hh:mm:ss

Personalized Training Paces

Based on your recent race performance

Your Current Pace: 5:30/km

Aerobic Low Intensity (Zone 1-2)

Foundation training paces for building aerobic capacity, promoting recovery, and developing endurance. These should feel comfortable and conversational.

Easy Run

8:32/km
to
9:21/km

Conversational pace for recovery and base building

Base Run

6:53/km
to
7:26/km

Moderate aerobic effort for daily training

Long Run

6:53/km
to
7:26/km

Steady endurance pace for building stamina

High Intensity Aerobic (Zone 3-4)

Challenging aerobic paces that improve lactate threshold, VO₂ max, and race-specific fitness. These efforts should feel comfortably hard to hard.

Tempo Run

6:03/km
to
6:36/km

Comfortably hard pace for sustained efforts

Threshold Run

5:47/km
to
6:10/km

Lactate threshold pace for race preparation

VO₂ Max Run

5:23/km
to
5:47/km

Maximum aerobic power intervals

Anaerobic (Zone 5)

High-intensity paces for developing speed, power, and anaerobic capacity. These efforts should feel very hard and can only be sustained for short periods.

Anaerobic Intervals

5:04/km
to
5:23/km

Short, intense intervals for speed development

Sprints

4:40/km
to
5:13/km

Maximum effort for neuromuscular power

How to Use Your Training Paces

1. Enter recent race performance: Input your distance and time from a recent race or time trial where you gave maximum effort. The more recent and representative, the better.

2. Choose the right pace for your workout: Select paces based on your training goals - easy runs for recovery, tempo for threshold development, intervals for VO₂ max improvement.

3. Follow the pace ranges: Stay within the suggested ranges. Start at the slower end if you're new to the workout type, progress to faster paces as you adapt.

4. Monitor your effort level: Pace is a guide, but listen to your body. Adjust based on weather, fatigue, terrain, and how you feel on the day.

Understanding Your Training Zones

Aerobic Low Intensity (Zone 1-2)

Easy Run

  • Purpose: Active recovery, base building, aerobic development
  • Effort: Conversational pace - you should be able to speak in full sentences
  • Frequency: 60-80% of your weekly training volume
  • Benefits: Builds aerobic capacity, promotes recovery, increases capillary density

Base Run

  • Purpose: Aerobic fitness development, daily training foundation
  • Effort: Comfortable but slightly more effort than easy runs
  • Frequency: 2-4 times per week as part of regular training
  • Benefits: Improves running economy, strengthens aerobic system

Long Run

  • Purpose: Endurance building, mental toughness, fat adaptation
  • Effort: Steady, sustainable pace for extended duration
  • Frequency: Once per week, gradually increasing distance
  • Benefits: Builds endurance, improves glycogen storage, mental preparation

High Intensity Aerobic (Zone 3-4)

Tempo Run

  • Purpose: Lactate threshold development, race preparation
  • Effort: Comfortably hard - you can speak a few words but not full sentences
  • Frequency: 1-2 times per week, 20-40 minute sustained efforts
  • Benefits: Improves lactate clearance, increases sustainable pace

Threshold Run

  • Purpose: Lactate threshold training, 10K-Half marathon pace work
  • Effort: Hard but controlled - at or near lactate threshold
  • Frequency: 1-2 times per week, intervals or sustained runs
  • Benefits: Increases lactate threshold, improves race-specific fitness

VO₂ Max Run

  • Purpose: Maximum aerobic power development, 5K pace training
  • Effort: Hard - near maximum sustainable effort for 3-8 minutes
  • Frequency: Once per week, interval training with recovery
  • Benefits: Increases VO₂ max, improves running economy at speed

Anaerobic (Zone 5)

Anaerobic Intervals

  • Purpose: Speed development, anaerobic power, neuromuscular training
  • Effort: Very hard - faster than 5K pace, high lactate production
  • Frequency: 1-2 times per week during speed phases, short intervals
  • Benefits: Improves speed, anaerobic capacity, running form at high speeds

Sprints

  • Purpose: Maximum speed development, neuromuscular power
  • Effort: All-out effort - maximum sustainable speed for short bursts
  • Frequency: 1-2 times per week, very short intervals with full recovery
  • Benefits: Develops top-end speed, improves running mechanics, power

Weekly Training Structure

Use these guidelines to structure your weekly training with the calculated paces:

Training Distribution

  • 80% Easy/Base: Build aerobic foundation with low-intensity runs
  • 15% Moderate: Tempo and threshold work for race preparation
  • 5% Hard: VO₂ max intervals and speed work for performance

Weekly Schedule Example

  • Monday: Easy run or rest day
  • Tuesday: Tempo or threshold workout
  • Wednesday: Easy base run
  • Thursday: VO₂ max intervals or speed work
  • Friday: Easy run or rest
  • Saturday: Long run
  • Sunday: Easy recovery run

Related Training Tools

Pace Calculator

Calculate running pace from distance and time

VO₂ Max Calculator

Estimate your aerobic fitness and training zones

Finish Time Predictor

Predict race times based on current fitness level

Race Strategies Calculator

Plan optimal race pacing strategies for your target events

Calories Burned Calculator

Calculate energy expenditure for different training intensities

Medical Disclaimer

This calculator is for informational purposes only and is NOT medical advice. Results may be inaccurate. Always consult healthcare professionals before making health decisions.

Read full disclaimer →

Frequently Asked Questions

How accurate are these training pace calculations?

Training paces are calculated based on established physiological relationships between different training intensities. They provide excellent starting points, but individual factors like fitness level, training history, and environmental conditions may require adjustments. Start conservatively and adjust based on how the paces feel during workouts.

What type of recent performance should I use for input?

Use a recent race time or time trial where you gave maximum effort and felt well-prepared. Avoid using times from training runs, races where you were injured or undertrained, or performances in extreme weather conditions. The more recent and representative of your current fitness, the more accurate your training paces will be.

How often should I do each type of training pace?

Follow the 80/15/5 rule: 80% easy/base runs, 15% moderate intensity (tempo/threshold), and 5% high intensity (VO₂ max/anaerobic). Most runners should do 1-2 hard workouts per week, with the majority of training at easy to moderate intensities. Quality over quantity is key for harder efforts.

Should I adjust paces for weather or terrain?

Yes, environmental factors significantly affect pace. In hot/humid conditions, slow down by 10-30 seconds per mile. On hills or trails, focus on effort level rather than exact pace. In cold weather, you may run slightly faster than calculated paces. Always prioritize effort and perceived exertion over hitting exact pace targets.

How do I progress with these training paces over time?

As your fitness improves, update your training paces by entering new race times or time trials. Generally, reassess every 4-6 weeks or after significant races. Your easy pace should feel comfortable throughout your training cycle, while workout paces may feel easier as you adapt. Use our finish time predictor to track your progress across different distances.