Find My Training Paces
Calculate your training zones from a recent race. Easy, tempo, interval and rep paces based on Jack Daniels methodology.
::
Estimated VO2max
43.4
ml/kg/min
Easy / Recovery
5:38 – 6:18/km
Build aerobic base. Conversational pace.
Example: 30-60 min easy run
Marathon Pace
4:57 – 5:11/km
Goal marathon effort. Practise fuelling.
Example: Marathon-pace long run segments
Threshold / Tempo
4:30 – 4:44/km
Improve lactate threshold. Comfortably hard.
Example: 20-40 min tempo or 3×10 min
Interval / VO2max
3:58 – 4:11/km
Improve VO2max. Hard 3-5 min repeats.
Example: 5×1000m with 400m jog
Repetition / Speed
3:36 – 3:50/km
Running economy + speed. Short, fast.
Example: 8×200m with full recovery
Related Tools
Pace & Speed
Distance + time = pace
What Can I Run?
Predict any race time
Race Split Planner
Plan your race splits
Pace Converter
Convert pace & speed
Want a personalised training plan?
Get an AI-powered training plan built around your fitness level, goals, and schedule. Connect Strava for even smarter recommendations.
Get started — £4.99/mo