Training Pace Calculator
Get easy, long-run, tempo, and interval training paces derived from your current race pace.
- Free to use
- Accurate results
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- Works on all devices
Your result
6:30
Easy pace
AI explanation
Formula
Each training pace = race pace × a fixed multiplier (easy 1.30, long run 1.20, tempo 1.08, interval 0.90)Worked example
5:00/km race pace
| Field | Value |
|---|---|
| Race pace | 5 |
| Easy pace | 6:30 |
| Tempo pace | 5:24 |
| Interval pace | 4:30 |
Assumptions
- Uses simplified approximate multipliers on race pace for each training run type, a common heuristic for recreational training plans — not a substitute for a coach-designed plan based on physiological testing (e.g. lactate threshold).
- Race pace here means your current pace for a recent race or time trial, entered in minutes per km.
- Informational only.
Frequently asked questions
What is "easy pace" training?
Easy pace runs are done at a comfortable, conversational effort — typically 20-30% slower than race pace — and make up the bulk of most training plans to build aerobic base with low recovery cost.
What is tempo pace used for?
Tempo runs, done at a "comfortably hard" effort close to race pace, help raise your lactate threshold — the speed you can sustain before fatigue accumulates rapidly.
Why is interval pace faster than race pace?
Interval training pushes above race pace in short, hard efforts with recovery between them, building speed and VO2 max that translate into a faster sustainable race pace over time.
Related calculators
Related articles
Sources
- Daniels' Running Formula — Jack Daniels, Human Kinetics. Effective 01-01-2013, reviewed 13-09-2026.
This calculator provides a general estimate only and is not a substitute for a personalized training plan from a qualified coach.
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