CARDIO · TRAINING PACES
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
Pace by Training Zone
Lower bars = faster pace. Each zone targets a different physiological adaptation.
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.
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.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
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.
How To Use
3 STEPSHow to Use Run Training Paces Calculator
Calculate your training paces with the Run Training Paces Calculator. Accurately set your easy, tempo, interval, and long run paces for effective training.
ReadGuide
6 MIN READHow 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.
ReadFormula
5 VARIABLESDaniels' VDOT Training Paces Formula
Daniels VDOT: ease 65-78%, marathon 79-83%, threshold 86-92%, interval 95-100%, repetition 105-110% of VO2max-equivalent pace. Validated lookup from race-time-to-paces.
ReadFormula
4 VARIABLESRiegel 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.
ReadExamples
4 EXAMPLESRun 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.
ReadExamples
4 EXAMPLESRunning Pace Examples
Learn to calculate and tune your running pace for various goals, from beginner 5Ks to marathon strategies and challenging trail ultra-marathons.
ReadRelated deep dive
All articles →Read further
Long-form context behind the calculator output.
- Article·8 min
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.
Read - Article·7 min
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.
Read - Article·7 min
Riegel vs VDOT: Half-Marathon Time From a 40-Minute 10K
Project a half-marathon from a 40-flat 10K with Riegel and Daniels VDOT side by side. The 90-second spread, the lactate-threshold assumption, the truth.
Read
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