Training Pace Calculator
Calculate personalized training paces based on your recent race results
Recent Race Data
Enter your recent race distance (e.g., 5K, 10K, half marathon, marathon)
hours
minutes
seconds
Example Calculation
10K Runner Example
Race: 10K in 52:23 (52 minutes 23 seconds)
Race pace: 5:14 min/km
Easy run pace: 6:17 min/km (20% slower)
Tempo run pace: 5:39 min/km (8% slower)
VO2 max pace: 4:58 min/km (5% faster)
Speed run pace: 4:37 min/km (12% faster)
Long run pace: 7:04 min/km (35% slower)
Training Schedule Example
Weekly Plan: 5 days running, 40 km total
Easy runs: 3 days × 8 km = 24 km (60%)
Long run: 1 day × 12 km = 12 km (30%)
Tempo run: 1 day × 4 km = 4 km (10%)
Training Types
Easy Runs
Aerobic fitness, recovery. 50-65% of weekly training.
Tempo Runs
Running economy, lactate threshold. 10-15% of weekly training.
VO2 Max
Maximal oxygen uptake, intervals. 10-15% of weekly training.
Speed Runs
Neuromuscular power, short intervals. 4-8% of weekly training.
Long Runs
Aerobic endurance, fat burning. 20-30% of weekly distance.
Training Guidelines
Follow the 80/20 rule: 80% easy, 20% hard
Do quality workouts only 2-3 times per week
Allow 48 hours between hard sessions
Increase weekly mileage by max 10%
Include a recovery week every 4th week
Best Races for Paces
Understanding Training Paces
Why Use Training Paces?
Training at specific paces helps you target different energy systems and physiological adaptations. Each pace zone trains your body differently, leading to comprehensive fitness improvements when combined properly.
How Paces Are Calculated
Easy: Race pace × 1.20 (20% slower)
Tempo: Race pace × 1.08 (8% slower)
VO2 Max: Race pace × 0.95 (5% faster)
Speed: Race pace × 0.88 (12% faster)
Long: Race pace × 1.35 (35% slower)
Training Adaptations
- •Easy runs: Improve aerobic capacity and recovery
- •Tempo runs: Increase lactate threshold
- •VO2 Max: Boost maximal oxygen uptake
- •Speed runs: Enhance neuromuscular power
Training Implementation
- Easy runs: Daily training runs, recovery sessions
- Tempo runs: Sustained efforts of 20-40 minutes
- VO2 Max: 3-8 minute intervals with equal rest
- Speed runs: 30 seconds to 3 minute repeats
- Long runs: Weekly long session, progressive duration
Race Distance Considerations
- •5K-10K focus: Emphasize VO2 max and speed work
- •Half marathon: Balance tempo and aerobic development
- •Marathon: Focus on easy and long run paces
- •Ultra distance: Primarily easy and long run training
Tip: Use your most recent race result for the most accurate paces. Update your paces every 4-6 weeks as fitness improves.