Running Pace Calculator
Calculate your training paces for any race distance. Perfect for runners of all levels!
Enter Your Race Details
Your Training Paces
Race Pace
--:-- /km
Your goal pace for the race. Maintain this pace on race day.
Interval Pace
--:-- /km
Fast, controlled pace for short repetitions with recovery periods.
Threshold Pace
--:-- /km
Comfortably hard pace that you could maintain for about an hour.
Long Run Pace
--:-- /km
Easy, conversational pace for building endurance.
Base Run Pace
--:-- /km
Moderate pace for regular runs that build aerobic fitness.
Tempo Pace
--:-- /km
Sustained effort pace that's challenging but manageable.
About These Paces
These training paces are calculated using established running principles and formulas:
- Race Pace: Your target pace for the race distance
- Interval Pace: 88% of race pace (faster for speed development)
- Threshold Pace: 96% of race pace (lactate threshold training)
- Long Run Pace: 115% of race pace (slower for endurance building)
- Base Run Pace: 110% of race pace (moderate aerobic effort)
- Tempo Pace: 96% of race pace (similar to threshold effort)
These calculations are based on the Jack Daniels VDOT principles and have been used by coaches worldwide.