Training Paces Calculator
Enter a recent race result to get your Easy, Threshold, Interval and Repetition training paces. Based on Jack Daniels' VDOT method.
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Train in the right zones with a GPS watch
Running to pace zones is much easier with a watch that alerts you when you stray out of range.
Garmin Forerunner 265
Configurable pace alerts keep you in the correct zone for every type of workout.
View on AmazonGarmin Forerunner 255
Reliable training load tracking and heart rate zones at a more accessible price point.
View on AmazonFoam Roller
A structured training plan with defined zones creates more fatigue — regular rolling keeps you consistent.
View on AmazonHow it works
The calculator estimates your VDOT — a measure of your aerobic capacity — from your race time and distance. It then uses Jack Daniels' intensity percentages of VO2max to calculate the pace range for each training zone. Running 80% of your weekly mileage in the Easy zone is the foundation of nearly every evidence-based training system.
Frequently asked questions
What is VDOT?
VDOT is a training-adjusted VO2max score developed by Jack Daniels. It reflects your current running performance capacity — not a lab measurement — and is used to calculate training paces that are proportional to your actual fitness.
Why are my easy runs so slow?
Easy runs should genuinely be easy — most runners run them 30–90 seconds per km too fast. The Easy zone exists to build aerobic base, aid recovery, and reduce injury risk. Going too fast turns recovery runs into moderate runs and accumulates fatigue.
How often should I run at threshold pace?
Threshold (T) pace is typically used once per week in a planned tempo session of 20–40 minutes. Some programmes use cruise intervals — shorter threshold efforts with brief recovery — instead of a single continuous run.
What percentage of my runs should be easy?
Around 70–80% of your weekly running volume should be at easy pace or below. This is the principle behind polarised and 80/20 training. The majority of elite and recreational runners who improve consistently do most of their running at genuinely easy effort, with a minority of sessions at harder intensities.
What is an interval session and how long should the efforts be?
Interval training targets VO2max — your maximum oxygen uptake — through repeated high-intensity efforts with recovery between each. Typical interval sessions for distance runners use 3–5 minute efforts at approximately 1500m to 5K race effort, with 60–90 seconds of easy jogging recovery between each. 4–8 reps per session once or twice per week is sufficient.