Running Training Paces Calculator
Estimate training pace ranges from a recent race performance.
Result
6:26/mi
What are training paces?
These ranges scale recent race pace using consistent pace-time multipliers: easy 120–135%, long run 115–130%, threshold 103–110%, interval 90–98%, and repetition 80–90%.
Why easy pace should be slower than race pace
A slower pace generally reduces intensity and makes sustained aerobic running more manageable.
Threshold vs interval pace
Threshold work is near race pace in this model, while shorter interval and repetition work is faster.
Why conditions affect pace
Distance, terrain, weather, fatigue, and race specificity can shift appropriate training pace. Treat each range as a planning estimate.