Running Training Pace Zones Calculator
Turn one solid pace into simple training zones
Running pace zones and training questions
What is an “anchor pace” for this calculator?
Your anchor pace is one honest pace you already know, such as a recent 5K or 10K race pace, a strong but controlled tempo run, or a recent time trial. This page uses that anchor to sketch easy, steady, tempo and interval zones around it, so each run can match a clear purpose.
Which types of runs do these zones line up with?
In simple terms, the bands roughly map to:
- Easy / recovery: very relaxed running, conversational.
- Steady / long run: comfortable but a bit more focused.
- Tempo / threshold: “comfortably hard” for 20–40 minutes.
- Interval: hard reps with full but not complete recovery.
Different coaches use slightly different labels, but the idea is the same: not every run is a race.
Should I base zones on current fitness or goal pace?
Most coaches recommend basing training zones on current fitness, using a recent race or time trial, then adjusting as you improve. Training purely at goal pace when you are not ready yet can make workouts too hard and limit your weekly volume.
How accurate are these pace zones?
These zones are ballpark ranges built from one pace and simple factors. Commercial tools like VDOT and pro pace calculators use more detailed models and large data sets. Use this as a quick guide and adjust with your own heart rate, breathing and coaching feedback.
Can I use this with heart rate zones?
Yes. Many runners pair pace bands with heart-rate and RPE zones. If you already use heart rate training, you can line your easy, tempo and interval bands up with your existing HR zones so effort, breathing and pace all tell a consistent story.
What if terrain or weather changes?
Pace zones always need context. Hills, heat, humidity, wind and trail conditions can all slow pace at the same effort. On hot or very hilly days it is normal to sit at the slow end of a band and use effort and breathing to keep the workout in the right zone.
Do these zones work for both 5K runners and marathoners?
The basic idea of easy, tempo and interval zones applies across distances, but how often you use each zone depends on your goal. Shorter races usually involve more interval work; marathon plans usually stack more easy and steady mileage around a smaller amount of tempo and faster work.
How to use this running pace zones calculator
This tool is designed to answer one question: “If I know one solid pace, what should the rest of my training look like?” It turns that anchor pace into easy, steady, tempo and interval bands so every run has a role.
1. Choose units that match your watch or app
Pick whether you usually think in min/mile or min/km. The math in the background is the same; this is just about matching what you see on your watch so the zones are easy to use on the move.
2. Enter a realistic anchor pace
Use a pace that reflects current fitness, not a fantasy goal:
- Recent 5K or 10K race pace.
- A strong but sustainable tempo run.
- A time trial you paced well.
Type the minutes in the first box and the seconds in the second box. For example, an 8:15 min/mile anchor goes in as 8 and 15.
3. Read the zones chart
When you tap Build pace zones, you’ll see:
- Your anchor pace with its unit.
- Four named bands: Easy, Steady, Tempo/Threshold and Interval.
- A simple pace range for each band in min/mile or min/km.
You can line these up with your weekly plan so easy days stay truly easy and hard days are targeted instead of random.
4. Copy the summary into your training log
Use Copy summary to grab a short text version of your zones. Paste it into your training log, notes app or spreadsheet so you do not have to rebuild them every time you look at your plan.
Remember that this is a planning helper, not a guarantee of performance or safety. If you have heart disease, significant symptoms, or questions about pushing intensity, talk with a clinician and a qualified running coach before adding lots of tempo or interval work.
How the running pace zone math works
The math is intentionally simple: the calculator takes your pace in seconds per mile or per kilometre, then builds bands around that anchor using multipliers inspired by common coaching systems.
1. Convert pace to total seconds
First, your minutes and seconds are turned into one number:
Total seconds = minutes × 60 + seconds
For example, 8:00 min/mile becomes 480 seconds per mile.
2. Apply simple factors for each zone
The calculator then builds four bands using factors around that anchor:
- Easy / recovery: about 15–35% slower than anchor.
- Steady / long run: about 5–15% slower than anchor.
- Tempo / threshold: roughly 5% slower to 5% faster.
- Interval: roughly 5–15% faster than anchor.
Slower means more seconds per mile or km; faster means fewer seconds at the same distance.
3. Convert seconds back to min:sec pace
For each band, the slow and fast ends are converted back into minutes and seconds, with times rounded to whole seconds for easy reading. The result is a simple range like “9:20–10:00 /mi” that you can match against your watch while you run.
These bands sit in the same spirit as more detailed systems used by pace calculators and VDOT tables, but they stay deliberately simple so you can tweak edges with a coach and your own experience instead of chasing tiny differences in seconds.
References and further reading on running pace zones
These resources give more depth on training paces, threshold work and zone systems:
- McMillan Running — Training Pace Calculator — a widely used calculator that turns race performances into detailed training pace recommendations for different workouts. :contentReference[oaicite:0]{index=0}
- Runbundle — Running Training Paces Calculator — explains easy, sub-threshold, threshold/tempo, interval and speed-endurance paces with an online tool. :contentReference[oaicite:1]{index=1}
- Jack Daniels — Determining your current level of fitness — shows how VDOT-based systems assign easy, marathon, threshold and interval paces from a threshold value. :contentReference[oaicite:2]{index=2}
- Outside Run — How to Determine Running Pace — coach Greg McMillan walks through using workout types and zones to set appropriate training speeds. :contentReference[oaicite:3]{index=3}
Use these as background reading and combine them with guidance from your own healthcare professionals and coaching team when you build or adjust a full training plan.