Calculator
Training Paces Calculator
A training paces calculator turns a recent race result into the paces for each type of run — easy, marathon, threshold, interval, and repetition. It estimates your threshold pace from your race, then derives each training zone as a fraction of that threshold so your easy runs stay easy and your hard runs hit the right intensity.
| Zone | Pace /km | What it's for |
|---|---|---|
| Easy | 6:24–7:10 | Conversational base & recovery |
| Marathon | 5:35 | Sustained marathon effort |
| Threshold | 5:07 | Comfortably hard, ~1-hour effort |
| Interval | 4:46 | 3K–5K effort repeats |
| Repetition | 4:31 | Fast, short reps |
Zones are estimated from your race result and expressed as a fraction of threshold pace. They are a practical guide, not a lab measurement.
How it works
Good training depends on running each session at the right intensity — easy runs genuinely easy, hard runs genuinely hard. This calculator estimates your threshold pace from a recent race, then derives the full set of training zones around it.
The most common training mistake is running easy days too fast, which leaves you too tired to hit the quality sessions that actually drive improvement. Use the easy-pace range as a ceiling, not a target — slower is fine.
Frequently asked questions
How are training paces calculated?
We estimate your threshold pace from a recent race using Riegel’s formula, then express each zone — easy, marathon, threshold, interval, repetition — as a fraction of that threshold pace.
What is threshold pace?
Roughly the pace you could race for about an hour: comfortably hard and sustainable, but not all-out. It anchors the other training zones.
Why is my easy pace so much slower than race pace?
Easy runs build aerobic fitness and recovery, not speed. Running them 60–90 seconds per kilometre slower than threshold is normal and intentional.
Pacexis paces every run for you
Stop doing the math by hand. Pacexis turns your plan into precise session targets and learns from every run.
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