🎯 Training Pace Calculator
Enter a recent race performance to build a pace chart tailored to your experience level and training goals.
Novice: returning/1st race • Intermediate: consistent training • Advanced: high mileage/elite
Goal Race Pace
4:30 /km
7:15 /mile
Finish Time
0:45:00
10.00 km • 6.21 miles
| Workout Type | Pace / km | Pace / mile | Notes |
|---|---|---|---|
| Easy / Recovery | 5:38 | 9:03 | Conversation pace, low effort |
| Long Run | 5:11 | 8:20 | Goal pace + ~10% |
| Tempo | 4:11 | 6:44 | Comfortably hard, threshold build |
| Threshold | 3:58 | 6:22 | Lactate threshold, 10K effort |
| Interval / VO₂ | 3:44 | 6:01 | Short repeats, 3–5K effort |
How to Use This Calculator
Enter race result
Use a recent race or time trial for the most accurate pacing.
Select experience level
Adjusts pace ranges to your training background.
Review pace table
Apply each pace to corresponding workouts in your plan.
Monitor progress
Retest or adjust paces every 4–6 weeks as fitness evolves.
Formula
Race Pace = Race Time ÷ Distance
Training Pace = Race Pace × Adjustment Factor
Adjustment factors vary by workout type and experience (e.g., easy pace = race pace × 1.20 for advanced athletes).
This calculator applies standard coaching multipliers used by Jack Daniels, McMillan, and other training plans to align intensity with physiological targets.
Training Pace Insights
Balanced training includes easy mileage for aerobic development, tempo runs for threshold, and interval work for VOâ‚‚ max. Use this chart as a starting point, then adjust based on perceived exertion, heart rate, and recovery.
Weekly Structure
- 1–2 easy runs at easy pace
- 1 long run at long pace
- 1 quality session (tempo or intervals) each week
- Optional strides or hill sprints to boost neuromuscular efficiency
Listen to Your Body
- Adjust paces during extreme weather or high fatigue weeks.
- Prioritize rest if you can’t hit target pace consistently.
- Track heart rate and RPE to catch overtraining early.
Frequently Asked Questions
How often should I update my paces?
Every 4–6 weeks or after significant races. Adjust immediately if workouts feel either too hard or too easy.
Can I use treadmill workouts?
Yes. Use the pace table to set treadmill speed; remember to account for incline or environmental differences.
Why do easy runs feel slow?
Easy pace is intentionally slower to promote recovery and aerobic development. Trust the process and keep them relaxed.
What if I run by heart rate?
Combine pace and HR: match easy/tempo/interval zones with corresponding HR ranges for better precision.
Does this work for trail races?
Trail conditions vary, so consider using perceived exertion. Still, the pace conversions help replicate effort on flat terrain.