Training Pace Calculator
Enter a recent race result to get the training paces that match your current fitness: easy, marathon, threshold, interval, and repetition.
- Easy9:39–11:47/mi
- Marathon8:38–9:32/mi
- Threshold8:22–9:15/mi
- Interval (VO₂max)7:46–8:35/mi
- Repetition7:15–8:01/mi
How these training paces work
Your paces are derived from VDOT, a measure of running fitness from a recent race performance (Jack Daniels’ method). Each training zone targets a specific physiological adaptation:
- Easy builds aerobic base and aids recovery; most of your weekly mileage lives here.
- Marathon — goal race effort for marathoners; controlled and sustainable.
- Threshold — “comfortably hard”; raises the pace you can hold before lactate accumulates.
- Interval (VO₂max) — hard 3–5 minute efforts that lift your aerobic ceiling.
- Repetition covers short, fast reps for speed and running economy.
Train too fast on easy days and you blunt recovery; too slow on hard days and you miss the stimulus. A structured plan keeps the balance right.
Ready to train toward it?
Build a free, personalized plan that uses these paces and progresses you safely to race day.
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