Cardio

Run Training Paces Calculator

Get personalized Easy, Tempo, Threshold, Interval, and Repetition training paces from a recent race time using the Daniels VDOT method.

Training Zones

Daniels VDOT methodology. Paces per km.

EEasy / Long Run

6:33/km

Conversational pace for aerobic base and recovery. Use for most training volume.

MMarathon Pace

5:45/km

Comfortably hard. Race-specific feel for marathon training runs.

TThreshold / Tempo

5:22/km

Comfortably hard sustained effort. Improves lactate threshold. Max 20 min continuous.

IInterval / VO₂max

4:51/km

Hard 3–5 min repeats near VO₂max. Builds aerobic power. Typical rep: 800m–1200m.

RRepetition / Speed

4:24/km

Short fast reps (200m–400m) with full recovery. Develops economy and speed.

Pace by Training Zone

Lower bars = faster pace. Each zone targets a different physiological adaptation.

E — Easy

6:33/km

M — Marathon

5:45/km

T — Threshold

5:22/km

I — Interval

4:51/km

R — Repetition

4:24/km

Equivalent Race Predictions

Predicted times based on your VDOT of 38.3.

1,500m

6:51

1 Mile

7:24

25:00

10K

51:53

Half Marathon

1:55:03

Marathon

3:57:55

How to use it

Open Run Training Paces Calculator and enter your current baseline accurately.
Adjust one variable at a time so changes are easy to interpret.
Review the headline output first, then inspect supporting metrics.
Run at least one conservative and one aggressive scenario.
Use outputs to set your next training or nutrition action for the week.
Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.

AI Integrations

Contract, discovery endpoints, and developer notes for agent use.

Always available for agents

Tool contract JSON

https://aifithub.io/contracts/run-training-paces-calculator.json

Stable input and output contract for this exact tool.

Human review

People can use the browser page to sense-check outputs and charts, but agents should still execute against the contract and discovery endpoints.

/agent-tools.json - machine-readable tool index.
/llms.txt - human-readable model discovery guide.
/.well-known/webmcp.json - WebMCP capabilities manifest.
/.well-known/ai-plugin.json - plugin-style discovery manifest.

{
  "tool": "run_training_paces_calculator",
  "distance": "5k",
  "race_time_minutes": 25,
  "race_time_seconds": 0
}

Open tool contract JSON Open AI integrations guide

Expand developer notes

Agent playbook

Resolve Run Training Paces Calculator from /agent-tools.json and open its contract before execution.
Validate inputs against the contract schema instead of scraping labels from the page UI.
Open the browser page only when a person wants to review charts, assumptions, or related tools.

Agent FAQ

Should ChatGPT, Claude, or another agent click through the UI?

No. Start with /agent-tools.json, then follow the tool's contract URL. The page UI is for human review, not parameter discovery.

When do tools show Quick and Advanced?

Every tool opens in Quick Start first. Advanced Controls keeps the same scenario, reveals more assumptions or diagnostics, and every tool keeps AI integrations inline below the instructions.

When should an agent still open the browser page?

Open it when a human wants to sense-check the output, review the chart, or keep exploring related tools after the calculation finishes.

Questions people usually ask

What is VDOT?

VDOT is a performance-based aerobic fitness index developed by Jack Daniels. It reflects your effective VO2max from race performance — a higher VDOT means faster potential across all distances.

Which formula is used?

The calculator uses the Daniels & Gilbert (1979) VDOT methodology from 'Daniels' Running Formula'. It derives training paces from the oxygen cost of running at your race velocity.

What training zone should I use for most of my runs?

Zone E (Easy) — typically 60–80% of training volume should be easy pace. Most runners train too fast for their easy days, which limits recovery and aerobic adaptation.

How current does my race time need to be?

Ideally within the last 8–12 weeks and from a well-paced effort. A hard time trial works too. Results from a poorly-paced race or extreme conditions may not reflect your true fitness.

Is this tool free and private to use?

Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.

Do these paces replace a coach's plan?

No. These are evidence-based starting points. A qualified running coach can adjust for your training history, injury risk, and race goals.

Related Resources

Learn the decision before you act

Every link here is tied directly to Run Training Paces Calculator. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.

Browse all 24 resources

Guides · 1 Checklists · 5 Learn · 1 Tips · 8 Mistakes · 3

How To Use

3 STEPS

How to Use Run Training Paces Calculator

reveal your optimal running performance by learning how to use the Run Training Paces Calculator. Accurately set your easy, tempo, interval, and long run paces for effective training and injury prevention.

Read

Guide

6 MIN READ

How to Train for a 5K

reveal your potential and successfully train for a 5K with this expert guide. Learn to build endurance, boost speed, and prevent injuries for your best race day performance.

Read

Formula

3 VARIABLES

Running Pace Formula

reveal your running potential with the essential Pace Formula. Learn to calculate, track, and improve your performance per mile or kilometer. Your guide to smarter running.

Read

Examples

4 EXAMPLES

Run Training Paces Examples

reveal your running potential with practical, worked examples of run training paces. Learn how to calculate easy, tempo, interval, and race paces for various goals and scenarios.

Read

Examples

4 EXAMPLES

Running Pace Examples

Learn to calculate and optimize your running pace for various goals, from beginner 5Ks to marathon strategies and challenging trail ultra-marathons, with practical, real-world examples.

Read

Checklist

17 ITEMS

5K Training Checklist

Ace your 5K with this comprehensive training checklist! From foundational planning and gear checks to detailed workout execution, nutrition, recovery, and race day strategies, achieve your running goals confidently.

Read