Training Pace Calculator

Created by "Triathlon" Taren Gesell and Filip Derma
Reviewed by Bogna Szyk
Last updated: Apr 06, 2022

Training pace calculator is a great tool for all runners who do various types of training. Exercising a lot is not the point, training properly - that really matters. Our calculator provides you with custom run paces for training, based on your recent race results. Check out the article below to read more about types of training (e.g., tempo run) and see how to use our running calculator. Take this step, and help yourself to be the aware runner!

A runner training for a race at an easy pace

Training pace calculator - find your personalized running paces

If you want to improve your results, you need to follow an oriented training plan (e.g., with various types of training load). To do it properly, you need precise data to control your body. You can base it on, for example, your actual heart rate. We recommend a different way - to use this training pace calculator and train with your personalized paces.

To use this calculator, all you need to do is to type your recent race results - the distance and your time. These values are the basis for the calculations. All the math is done by our tool, and you get clear results for your personalized training. You will see paces for:

  • easy runs
  • tempo runs
  • VO2 max runs
  • speed runs
  • long runs

How to use training pace calculator?

In the paragraphs below, you'll learn how to use our calculator. Let's analyze the following example: recently, Mark has taken part in a 10 km race. He hasn't trained much before, so the result of 52 minutes and 23 seconds is pretty good for this newbie runner. Now, input this data into the calculator:

  1. Enter the race distance: distance = 10 km
  2. Fill in the recent race result: race time = 52 min 23 sec
  3. Our training pace calculator automatically displays personalized training paces:
  • easy run pace = 6 min 22 sec
  • tempo run pace = 5 min 19 sec
  • VO2 max run pace = 4 min 48 sec
  • speed run pace = 4 min 26 sec
  • long run pace = 7 min 10 sec

Type of training

Are you a bit confused what all these speed run, tempo run,... etc. mean? Don't worry, you'll find a short explanation for each type of training below.

  1. Easy runs

This type of training improves your aerobic fitness and builds muscular and skeletal strength. It is excellent as a recovery workout on a day when you aren’t looking to build fitness, rather you’re simply looking to get in a very light run to get some blood flow to the muscles. These runs are often called “recovery runs” or “shakeout runs.”. Currently, running experts and trainers suggest that most runners should do 15-25% of weekly training at their easy run pace.

We recommend keeping the pace of your easy runs in a range spanning from the easy run pace to the value displayed in the "long run" field in our training pace calculator.

  1. Tempo runs

Many coaches like Jack Daniels say, "Tempo runs are one of the most productive types of training.” Tempo runs provide direct benefits in longer races. They are a good preparation for longer races - starting from 10 km up to the marathons. Athletes in this range will receive the most benefit from tempo runs. The training improves your running economy and form. Running at tempo pace should be done more than once a week, no more than 10-15% of the total training time.

  1. VO2 max runs (interval training)

Intervals are the concept of alternating high and low-intensity exercise. For example, you run close to your maximum speed (near 100% of your maximal aerobic capacity - VO2 max), then rest or run at an easy pace to recover. These runs are the best training for 5 km up to half-marathon races. Depending on your race goal, the intensity and distance of VO2 max sessions will vary.
Interval training should be done no more than once a week and last 10-15% of the total training time.

  1. Speed runs (interval training)

This is also an interval training but suited for shorter distances, e.g., 800 m to 5 km. For example, if you are focusing on a 5 km or a mile race, you should choose shorter intervals with a higher speed than if you were training for a half-marathon (VO2 max runs). Also, do speed runs no more than once a week, with 4-8 % of the total training time.

  1. Long runs

Long runs form the basis of all marathon training programs. They improve many aspects (like muscle strength), but their main purpose is developing aerobic endurance. Unlike aerobic capacity (maximum speed and capacity of the cardiovascular system to exchange and use oxygen), aerobic endurance is more like different gears in a car. You are using moderate gear over a longer distance. This is often referred to as your running economy.

The long run pace is the bread and butter of your overall training plan comprising roughly 50-65% of your total training time.

The key to a successful long run is to make it fast enough to be challenging and create a training response, but not so fast that you start to accumulate lactic acid which is stressful on the body and will hamper your performance.

Many athletes have trouble running for a long period of time in this low-intensity training zone and begin to doubt themselves. Check out this podcast where you can find the answers to all the frequently asked questions related to training intensity.

"Triathlon" Taren Gesell and Filip Derma
Recent run data
Your time
Your training paces
Easy run
Tempo run
VO2 max run
Speed run
Long run
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