Training Paces Calculator
Calculate your training zones from a recent race result. Get easy, tempo, interval and repetition paces.
Your Training ZonesEst. VO2max: 43.4
Easy / Recovery
Zone 1-2Build aerobic base, promote recovery. Should feel conversational.
Example: 30-60 min easy run
Marathon Pace
Zone 2-3Goal marathon effort, practise fuelling and sustained pace.
Example: Marathon-pace long run segments
Threshold / Tempo
Zone 3-4Improve lactate threshold. Comfortably hard — you can speak in short phrases.
Example: 20-40 min tempo run or 3×10 min at threshold
Interval / VO2max
Zone 4-5Improve maximal oxygen uptake. Hard effort for 3-5 min repeats.
Example: 5×1000m with 400m jog recovery
Repetition / Speed
Zone 5Improve running economy and speed. Short, fast reps.
Example: 8×200m fast with full recovery
About Training Zones
Training paces are derived from your VO2max estimate (based on your race result). The 80/20 rule suggests ~80% of your running should be at easy pace, with ~20% in the harder zones. This approach builds your aerobic engine while limiting injury risk.
These zones are based on the methodology from Jack Daniels' Running Formula, one of the most respected coaching frameworks. Your exact paces may vary — use them as guidelines and adjust by feel.
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