Runner tools
Training pace calculator
Enter a recent race result to estimate useful pace ranges for your weekly training.
Training paces
How these paces are calculated
The calculator takes your race pace in seconds per kilometre and multiplies it by fixed percentage ranges: easy roughly 20–35% slower, long run 15–30% slower, tempo 2–8% slower, and intervals 4–12% faster. Each range is an estimate to use as a starting point.
Frequently asked questions
What are training paces?
Training paces are target speed ranges for different kinds of workouts, derived from a recent race result. This calculator estimates easy, long run, tempo, and interval ranges from the race pace you enter.
What is an easy pace?
Here easy pace is estimated as about 20% to 35% slower than your race pace, a comfortable range intended to feel conversational and controlled.
What is tempo and interval pace?
Tempo pace is estimated close to race pace, about 2% to 8% slower, while interval pace is estimated faster, about 4% to 12% quicker. Both are starting points, not exact targets.
How to use these paces
Easy and long runs should feel controlled and conversational. Tempo running is sustained work near your threshold. Interval pace is for short repetitions with recovery. Treat every result as a starting point and adjust for terrain, weather, and fatigue.