Cardio

Run Training Paces Calculator

Run training Paces calculator: get personalized Easy, Tempo, Threshold, Interval, and Repetition training paces from a recent race time using the Daniels VDOT.

Result

Easy pace

6:03–7:14 /km

VDOT

38.3

Marathon Pace pace

5:38 /km

Threshold pace

5:16 /km

Interval pace

4:45 /km

Repetition pace

4:24 /km

Pace by training zone

Seconds per kilometre: shorter bars are faster.

E — Easy / Long Run

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

6:33 /km

M — Marathon Pace

Your predicted marathon race pace. Race-specific runs for marathon training.

5:38 /km

T — Threshold / Tempo

Comfortably hard: about the pace you could race for an hour. Improves lactate threshold. Max 20 min continuous.

5:16 /km

I — Interval / VO₂max

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

4:45 /km

R — Repetition / Speed

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

4:24 /km

Equivalent race times

1,500m	6:51	4:34 /km
1 Mile	7:24	4:36 /km
5K	25:00	5:00 /km
10K	51:53	5:11 /km
Half Marathon	1:55:03	5:27 /km
Marathon	3:57:55	5:38 /km

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

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.

The formula, worked through

Formula Run Training Paces from a Race Time (Daniels VDOT)
Run training paces from a recent race time: get your easy, marathon, threshold, interval, and repetition paces using Daniels' VDOT model.
Formula Riegel Race Time Formula
Riegel race time prediction: T2 = T1 × (D2/D1)^1.06. Race-time prediction across distances. Valid 5K–marathon, breaks down beyond 30K.

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Background on the Run Training Paces Calculator

Guide How to Train for a 5K
Train for a 5K with this expert guide. Learn to build endurance, boost speed, and prevent injuries for your best race day performance.
Alternatives Garmin Alternatives for Running Watches (2026)
Garmin running-watch alternatives in 2026: COROS, Apple Watch, and Polar compared on GPS accuracy, battery, price, and who each watch fits.
Examples Run Training Paces Examples
Learn run training paces through practical, worked examples. See how to calculate easy, tempo, interval, and race paces for various goals and scenarios.
Checklist 5K Training Checklist
Ace your 5K with this training checklist! From planning and gear checks to detailed workout execution, nutrition, recovery, and race day strategies.
Learn What Is Lactate Threshold? Meaning, Testing & Training
What lactate threshold means, why it sets the fastest pace you can hold, how to estimate it with a 30-minute field test, and how to train to raise it.
Examples Running Pace Examples
Learn to calculate and tune your running pace for various goals, from beginner 5Ks to marathon strategies and challenging trail ultra-marathons.

All resources

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Strava + Runna bundle ($149.99/yr) vs TrainingPeaks Premium ($134.99/yr) in 2026: adaptive run coaching plus Claude AI versus structured-plan load tracking.
8 min read How to Train for a 5k
A ten-week plan built around polarised training, aerobic base work, and a weekly VO2 max session — with pacing pulled from Riegel.
7 min read Marathon Pace on a Net-Downhill Course: A Boston-Style Walkthrough
Marathon pace math for a Boston-style profile: 145m gain, 290m loss, 200-minute target. The 4:44/km flat-equivalent split and where the model breaks.

All articles

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Use it from code

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/run-training-paces-calculator.js";

Input and output contract, TypeScript types and the guide for agents.