Running Training Pace Zones
Enter a recent race or time trial performance to calculate personalised running training pace zones.
Frequently asked questions
How are running training paces calculated?
The calculator starts with your recent race pace and applies practical adjustments for easy, aerobic, threshold, interval, and repetition work.
Which race result should I enter?
Use a recent race or time trial that was representative of your current fitness, ideally at a distance related to your training goals.
Should I follow the pace zones exactly?
No. Heat, hills, fatigue, and workout purpose matter. Use effort and recovery alongside the suggested pace range.
What pacing zones does this calculator provide?
It provides ranges for easy recovery runs, aerobic running, marathon pace, threshold pace, interval pace, and repetition pace based on your current fitness level.
How often should I update my training paces?
Re-run the calculator after a new race or time trial that reflects improved fitness. For most runners, updating every 4-8 weeks during a training block is sufficient.