What this calculator does
Training pace zones break a runner's effort into bands, each aimed at a different physiological adaptation: easy runs build aerobic base at a conversational effort, tempo and threshold runs push comfortably hard, and interval and repetition sessions are run close to or faster than race pace in short, hard bursts. Rather than guessing what each zone feels like, most coaching frameworks derive them as a percentage offset from a recent race performance.
This calculator starts from a recent race distance and time, works out the resulting pace per kilometre, and applies commonly used percentage offsets to estimate each training zone. It is a general guide, not a coaching plan: different methodologies (Daniels, Pfitzinger, and others) define zones slightly differently, and any structured training plan should be treated as the more authoritative source once you have one.
The formula
The race time divided by the race distance gives a baseline pace per kilometre. Each training zone is then that baseline pace scaled by a fixed percentage: easy pace is noticeably slower than race pace, tempo and threshold sit closer to it, and interval and repetition paces are faster than race pace, reflecting the shorter, harder efforts those sessions involve.
| Term | Meaning |
|---|---|
| Baseline pace | Time per kilometre implied by the recent race distance and time entered. |
| Threshold pace | Roughly the fastest pace sustainable for about an hour, used for sustained tempo-style efforts. |
| Interval / repetition pace | Faster-than-race-pace efforts run for short, defined bursts with recovery between them, aimed at raising top-end speed and running economy. |
The inputs explained
| Field | What to enter |
|---|---|
| Recent race distance (km) | The distance of a recent race or time trial used as the reference performance. |
| Race time: minutes | Minutes portion of the finishing time for that race. |
| Race time: seconds | Seconds portion of the finishing time for that race. |
When to use it
Planning a training week from a recent 5 km time
A recent 5 km race or time trial gives a current fitness snapshot; deriving pace zones from it keeps training paces realistic rather than aspirational.
Adjusting paces after a fitness change
After a period of improved (or reduced) training, plugging in a fresh race time recalculates every zone, since all of them are anchored to that one baseline.
Checking a coach-prescribed pace against a rough guideline
If a training plan specifies a pace that looks unusually fast or slow, comparing it against these general percentage-based zones is a quick sanity check.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How do training zones shift with a faster or slower recent 5 km time?
The same 5 km distance, at a range of finishing times.
| 5 km time (minutes) | Baseline pace | Tempo pace | Interval pace |
|---|---|---|---|
| 18:00 | 3:36 min/km | 3:53 min/km | 3:25 min/km |
| 20:00 | 4:00 min/km | 4:19 min/km | 3:48 min/km |
| 22:00 | 4:24 min/km | 4:45 min/km | 4:11 min/km |
| 25:00 | 5:00 min/km | 5:24 min/km | 4:45 min/km |
| 28:00 | 5:36 min/km | 6:03 min/km | 5:19 min/km |
| 32:00 | 6:24 min/km | 6:55 min/km | 6:05 min/km |
Questions
Where do the percentage offsets come from?
They reflect commonly used rules of thumb from endurance coaching, roughly ranging from about 20 to 30 percent slower than race pace for easy running up to around 10 percent faster for repetition work. Different named training systems use slightly different exact figures, so treat these as a reasonable general guide rather than a single authoritative standard.
Why is my easy pace shown as a range rather than one number?
Easy running is normally prescribed as a band rather than a fixed pace, since the point of the zone is a comfortable, conversational effort rather than hitting an exact number.
Can I use a race other than 5 km as the baseline?
Yes. Any recent race or hard time trial works; more common distances such as 5 km or 10 km tend to give the most reliable estimate of current fitness, since longer races are affected more by pacing strategy and fuelling.
Should I follow these zones exactly?
Treat them as a starting point. A qualified coach or an established training plan will tailor zones to your specific goals, race distance and training history far more precisely than a generic percentage-based estimate can.
To convert a single pace, speed or finish time directly, use the running pace calculator. For marathon and half marathon specific splits, see the half marathon pace calculator.