Training Pace Calculator

Your details

Choose whether training paces are shown as minutes per kilometre or minutes per mile.
Select the race you ran. Use a result from within the past 12 weeks for the most accurate zones.
Hours portion of your finishing time (0 for races under one hour).
h
Minutes portion of your finishing time.
min
Seconds portion of your finishing time.
s
VDOT (fitness score)Recreational runner
43.6

Your aerobic fitness score, used to set all training zones

Easy / Long run pace6:44 - 6:00 /km
Marathon pace5:27 /km
Threshold (Tempo) pace5:12 /km
Interval (VO2max) pace4:41 /km
Repetition (Speed) pace4:19 /km
Race pace (entered distance)4:39 /km
43.6 VDOT
Beginner<35Recreational35-45Competitive45-55Advanced55-65Sub-elite65-75Elite75+

Your VDOT is 43.6 - training paces set for all five zones.

  • Your VDOT of 43.6 represents your current aerobic capacity relative to body weight.
  • Easy pace (6:44 - 6:00 /km) should feel conversational - you should be able to hold a full sentence throughout.
  • Threshold pace (5:12 /km) is "comfortably hard" and should be sustainable for about 20-40 minutes continuously.
  • Interval pace (4:41 /km) targets your VO2max and is used for hard track efforts of 3-5 minutes with equal recovery.
  • Your aerobic base is developing well. Keep most runs easy and add one threshold session per week.

Next stepAim to run 80% of weekly mileage at easy pace and no more than 20% at threshold or faster. Retest every 8-12 weeks with a race or time trial.

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