📈 Training Pace Calculator
Enter a recent race distance and time to get a full set of suggested training paces for easy runs, tempo runs, and speed work.
Why training paces differ
Runners train at several different intensities on purpose: easy runs build aerobic fitness with low fatigue, tempo/threshold runs improve your ability to sustain hard efforts, and intervals and repetitions build speed and running economy. Each zone works best at a specific pace relative to your current fitness.
How this calculator works
This calculator first estimates your current 5K-equivalent pace from your recent race result using the Riegel formula, then applies commonly used training-pace ratios (in the style of well-known coaching methods such as Jack Daniels’ and Greg McMillan’s pace systems) to derive easy, marathon, threshold, interval, and repetition paces relative to that current fitness level.
- Easy pace: comfortable, conversational effort for base mileage
- Marathon pace: sustainable long-race effort
- Threshold pace: comfortably hard, sustainable for about an hour
- Interval pace: hard effort for repeated 3–5 minute efforts
- Repetition pace: fast, short efforts with full recovery
These are estimates for general training guidance, not a substitute for a structured coached plan.