Pace Calculator
Calculate running pace, speed, and training zones for optimal performance
Calculation Type
Training Zone Guide
Easy Run (60-70% effort)
Build aerobic base, active recovery. Should feel conversational.
Tempo Run (80-85% effort)
Improves lactate clearance. Comfortably hard, sustainable for 20-60 minutes.
Threshold (85-90% effort)
Lactate threshold pace. Hard but controlled effort.
Interval (95-100% effort)
VO2 max training. Very hard effort with recovery periods.
Repetition (100%+ effort)
Speed and neuromuscular power. All-out effort for short distances.
Pace Tips
80/20 Rule
Spend 80% of training time at easy pace, 20% at moderate to hard intensities.
Listen to Your Body
Adjust paces based on weather, terrain, fatigue, and fitness level.
Progressive Training
Gradually increase intensity and volume to avoid injury and improve performance.
Race Strategy
Use projected times as goals, but start conservatively and negative split when possible.