Running
Training Pace Calculator
From your threshold pace, see educational easy, marathon, threshold and interval pace ranges.
Free · instant · no sign-upDeterministic
Result
Threshold pace (entered)4:30/ km
| Zone | Pace / km | What it develops |
|---|---|---|
| Easy / recovery | 6:00–5:30 | Aerobic base, ~1–1.5 min slower than threshold |
| Marathon / steady | 4:55–4:45 | Sustained aerobic strength |
| Threshold / tempo | 4:33–4:27 | Lactate clearance at ~1-hour effort |
| Interval (VO₂) | 4:15–4:05 | Aerobic power, faster than threshold |
Training paces relative to your threshold pace (per km). Ranges, not exact targets.
Educational guidance derived from your own threshold pace. Individual response varies — adjust to feel and coaching.
The formula
Threshold-relative pace bands
zone pace = threshold pace ± documented offset
Source: Widely-taught endurance-coaching relationships (educational ranges)
What it means
- Different training zones develop different systems — easy builds the aerobic base; threshold trains lactate clearance; intervals sharpen aerobic power.
- Anchoring zones to your own threshold keeps them personal.
Limitations
- Educational ranges, not exact prescriptions.
- Individual response varies — use feel, heart rate and a coach or other professional to refine.
Educational only
This calculator gives general, educational estimates about training and physiology — not personal, medical or nutritional advice. Numbers vary between individuals; check with a qualified coach or healthcare professional before acting on them.
Keep exploring
Follow the threads from this tool into the wider knowledge base.