Training Paces Calculator
Training Paces Calculator
Your race predictor tells you what you could race. This tells you what pace to actually train at — Easy, Marathon, Threshold, Interval and Repetition — all worked out from one recent result.
Enter a recent race time below and I'll calculate your five training pace zones using the VDOT method — the same physiological model behind the Race Time Predictor, and the approach I use when I'm building training plans for the runners I coach in Manchester and online.
Find your training zones
Enter one recent race result — the more recent, the more accurate your zones will be.
Enter a recent race result and hit "Calculate" — your five training zones will appear here.
Zones are based on your current fitness, not what you're training toward. Retest every few weeks with a recent race or hard time trial to keep these accurate as your fitness changes.
What each training zone is for
Easy (E): the pace for most of your weekly mileage — recovery runs, long runs, and general aerobic-base building. It should feel comfortable enough to hold a conversation throughout.
Marathon (M): your current marathon-equivalent race pace — useful for marathon-specific long-run segments and practising race-day fuelling and pacing.
Threshold (T): "comfortably hard" — the pace you could sustain for around an hour if racing. Used for tempo runs and cruise intervals to build your lactate threshold.
Interval (I): the pace that stresses your VO2max — hard, but sustainable for repeated efforts of 3-5 minutes with recovery between. Typically run on the track in 800m-1200m reps.
Repetition (R): short, fast reps (200m-400m) focused on running economy and speed, with full recovery between — these aren't meant to be aerobically taxing.
Not sure how to actually build these into a weekly structure? Take a look at bespoke training plans or online coaching, or get in touch for a free, no-pressure chat. For race-day pacing rather than training paces, try the Pace Calculator.