Calculate Your Optimal Training Paces
Train smarter by knowing exactly how fast to run for different types of workouts based on your current fitness level.
Advertisement
Training Paces Calculator
Your Training Paces:
| Training Zone | Pace | Purpose |
|---|---|---|
| Easy/Recovery | --:-- min/km | Recovery, base building |
| Endurance | --:-- min/km | Long runs, aerobic development |
| Marathon Pace | --:-- min/km | Marathon-specific training |
| Threshold | --:-- min/km | Tempo runs, lactate threshold |
| Interval | --:-- min/km | VO2max development |
| Repetition | --:-- min/km | Speed, form, economy |
Your Training Paces:
| Training Zone | Pace | Purpose |
|---|---|---|
| Easy/Recovery | --:-- min/km | Recovery, base building |
| Endurance | --:-- min/km | Long runs, aerobic development |
| Marathon Pace | --:-- min/km | Marathon-specific training |
| Threshold | --:-- min/km | Tempo runs, lactate threshold |
| Interval | --:-- min/km | VO2max development |
| Repetition | --:-- min/km | Speed, form, economy |
Understanding Training Zones
Training at the right intensity is crucial for optimal improvement. Here's what each zone is for:
- Easy/Recovery: 65-75% of max effort. For recovery between hard workouts and building aerobic base.
- Endurance: 75-80% of max effort. For long runs and general aerobic development.
- Marathon Pace: 80-85% of max effort. Specific to marathon training.
- Threshold: 85-90% of max effort. Improves lactate threshold and tempo running ability.
- Interval: 90-95% of max effort. Develops VO2max and running economy.
- Repetition: 95-100% of max effort. Improves speed, form, and neuromuscular coordination.
Share
Share your training paces with friends or your coach.
Advertisement
How to Use Training Paces Effectively
80/20 Rule
For optimal improvement, about 80% of your training should be at easy/endurance pace, and only 20% at threshold pace or faster.
Many runners make the mistake of running their easy days too hard and their hard days too easy, which can lead to plateaus or injuries.
Adjusting for Conditions
Your training paces should be adjusted for:
- Heat: Slow down by 10-30 seconds per mile in hot weather
- Hills: Effort, not pace, should remain constant on hills
- Fatigue: Adjust paces when training on tired legs
- Altitude: Expect slower paces at higher elevations
Progression Over Time
As your fitness improves, your training paces will get faster. Recalculate your paces:
- After a race that shows improved fitness
- Every 4-6 weeks during a training cycle
- At the beginning of a new training block
- When returning from a break or injury
More Useful Running Calculators
Pace Calculator
Calculate your optimal running pace, time, or distance.
VO2max Calculator
Calculate your maximum oxygen uptake and performance potential.
Race Time Predictor
Find out what times you can achieve at different distances.
Heart Rate Zones
Calculate your optimal heart rate training zones.
Advertisement