Training Paces Calculator
Find your optimal training paces for every run type — easy runs, marathon pace, tempo, threshold, and intervals — from a recent race result.
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Train at the right pace with real-time data
Knowing your training paces is only useful if you can hit them. A GPS watch keeps you honest on every run.
Garmin Forerunner 265
Real-time pace on a bright AMOLED display. Set pace alerts to stay in your target zone for each session type.
View on AmazonNike Pegasus
Versatile enough for easy runs, tempo work and long runs. The shoe that matches a multi-pace training plan.
View on AmazonGarmin Forerunner 255
Configurable pace alerts and training zones. Reliable GPS and long battery life for any training session.
View on AmazonHow it works
Enter a recent race time and distance. The calculator uses Daniels VDOT tables to derive training pace zones for easy running, marathon pace, threshold, and VO2max intervals.
Frequently asked questions
What is VDOT?
VDOT is a performance-based estimate of VO2max developed by Jack Daniels. It allows you to derive equivalent paces for different race distances and to set training zones without lab testing.