Training Pace Calculator
Convert a recent race time into personalized easy, tempo, VO2 max, speed, and long run paces.
Training Pace Calculator
Enter a recent race distance and finish time to get personalized training paces for easy runs, tempo work, VO2 max intervals, speed repeats, and long runs. The calculator estimates your aerobic profile from race performance and converts it into practical pace targets.
How Training Paces Are Calculated
Your race velocity is converted to an oxygen-cost estimate, adjusted for race duration, and then mapped to training intensities (easy 70%, tempo 88%, VO2 max 100%, speed 110%, long run 60%). Each intensity is converted back into minutes per kilometer or mile.
Using Paces in Your Plan
Treat the output as a guide, not a strict ceiling. Easy days should feel conversational, while harder sessions should stay within a few seconds of the suggested pace. Pair this with our Running Pace Calculator and Marathon Pace Calculator when planning race-specific workouts.
Frequently Asked Questions
What race result should I use?
Use your most recent all-out race from the last 4-8 weeks. A 5K, 10K, or half marathon works well because the effort was sustained and recent.
What is an easy run pace?
Easy pace supports recovery and aerobic base. It should feel relaxed and is usually the slowest training pace shown in your results.
How often should I run tempo or interval paces?
Most runners include one harder session per week. Tempo and VO2 max work should each make up a small fraction of total weekly volume.
Can I display pace per mile?
Yes. Switch the display unit to minutes per mile and all training paces update instantly.
Related Tools
Bionic Text Converter
JSON Cleaner
Coffee Kick Calculator
Water Potential Calculator
Pay Raise Calculator
Words per Minute Calculator
Lens Magnification Calculator
Discounted Cash Flow Calculator
Height Converter
Newtons Third Law Calculator
PEG Ratio Calculator
Exterior Angles of a Triangle Calculator
Bladder Volume Calculator
HTML Cleaner
Set Clock Hand Angle
Irregular Polygon Area Calculator
Noise Reduction Rating Calculator
CSS Background Pattern Generator
Create Symmetric List
Azimuth Calculator