SuperCalX

Training Pace Calculator

Calculate your optimal training paces based on a recent race result.
Calculator
Enter your values
Results
Easy / Long Run
Builds endurance
6:30/km
Marathon Pace
Steady state
5:45/km
Threshold
Tempo runs
5:24/km
Interval
VO2 Max
4:45/km
Repetition
Speed & Economy
4:30/km
Training Zone Analysis
How to use these paces

The 80/20 Rule

Most of your running (about 80%) should be done at the Easy / Long Run pace (6:30/km). This builds your aerobic base without overstressing your body.

Quality Sessions

Use the Threshold pace (5:24/km) for tempo runs (20-40 mins) to improve your lactate threshold. Use Interval pace (4:45/km) for shorter repeats (3-5 mins) to boost your VO2 Max.

Speed Development

Repetition pace (4:30/km) is for very short, fast bursts (200m-400m) with full recovery. This improves your running economy and mechanics.

How to Use

Step-by-step instructions
  1. 1Enter your time from a recent race.
  2. 2Select the race distance.
  3. 3The calculator will display your training paces per kilometer.

Training Zones

Training paces are calculated as percentages of your race pace to target specific physiological adaptations (endurance, lactate threshold, VO2 max).
Based on VDOT principles

Variables:

EasyRecovery and long runs (120-130% of race pace)
ThresholdTempo runs (105-110% of race pace)
IntervalSpeed work (95-100% of race pace)

Example

5K in 25:00

Inputs:

Time:25:00
Distance:5 km

Steps:

  1. 1.Race Pace: 5:00/km
  2. 2.Easy Pace: ~6:30/km
  3. 3.Threshold Pace: ~5:24/km
  4. 4.Interval Pace: ~4:45/km
Result:
Table of paces

Frequently Asked Questions

How often should I update my training paces?

Update your paces whenever you run a new race or time trial that shows significant improvement.