Training Pace Calculator
Enter a recent race result to get personalised easy, tempo, threshold, interval and rep training paces.
How to use the training pace calculator
- Choose a recent race distance and enter your finish time.
- Click Calculate paces.
- Train each session at the matching pace band shown.
The 80/20 principle
Research on endurance athletes suggests spending around 80% of training time at easy intensity and 20% hard. The pace bands here make that split concrete and repeatable.
Frequently asked questions
How are training paces calculated?
We estimate your VO2 max from the race, derive the velocity at VO2 max, and apply established intensity percentages for easy, marathon, threshold, interval and rep running.
Why should easy runs feel so slow?
Easy running builds aerobic capacity with minimal fatigue. Running easy days too fast is a classic mistake that blunts recovery and limits hard-day quality.
Related tools
Pace Calculator
Enter any two of distance, time, and pace — get the third instantly, plus per-km and per-mile splits.
VO2 Max Calculator
Estimate your VO2 max from a race distance and time using the Daniels–Gilbert model.
Heart Rate Zone Calculator
Find your five personal heart-rate training zones using your age (or measured max HR) and resting heart rate.