Training Pace Calculator

Estimate easy pace, long run pace, tempo pace, threshold pace, interval pace, and repetition pace from a recent race performance.

Recent Race Distance

Distance Unit

Recent Race Time

Runner Type

Your training pace zones

Easy Run

Recovery / Aerobic

Comfortable aerobic running. You should be able to talk in full sentences.

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400m—

200m—

100m—

Long Run

Endurance

Controlled aerobic running for endurance development. Slightly slower than steady pace.

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400m—

200m—

100m—

Steady Run

Moderate

Moderate aerobic pressure. Useful for controlled progression runs and aerobic strength.

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400m—

200m—

100m—

Tempo Run

Strong Aerobic

Comfortably hard running. Useful for sustained aerobic strength and race rhythm.

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400m—

200m—

100m—

Threshold

LT / Cruise

Controlled hard pace. Useful for cruise intervals, 1K repeats, and LT development.

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400m—

200m—

100m—

Interval Pace

VO₂ / 3K-5K

Fast repeat pace. Useful for intervals such as 400m, 800m, 1000m, or 1200m reps.

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400m—

200m—

100m—

Repetition Pace

Speed / Economy

Fast relaxed running for economy, mechanics, and speed. Usually with full recovery.

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400m—

200m—

100m—

Race Equivalent

Estimate

Estimated equivalent performances using a standard endurance projection model.

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5K—

10K—

Half—

Training paces are estimates. Adjust based on terrain, weather, fatigue, and training phase.