Plans, paces & PBs Add a Recent Result
Choose a one-mile, 5K, 10K or half-marathon performance completed at a hard, representative effort.
Training Pace Calculator
Running Training Pace Calculator
Enter a recent race result to calculate practical pace ranges for recovery, easy, steady, tempo, threshold, interval and repetition sessions.
Recommended Training Pace Ranges
How to use it
Start with current fitness, not ambition.
Training paces should match the runner you are now. Goal pace belongs in selected sessions, not every run of the week.
Read the Pace Ranges
Use the faster and slower ends as a working range rather than treating one second as a pass-or-fail target.
Match Pace to Purpose
Keep easy sessions easy, use tempo and threshold work selectively, and recover properly before harder intervals.
Worked example
Training paces from a 20-minute 5K.
This example shows how the calculator separates aerobic running from controlled quality work.
| Training zone | Pace per km | Pace per mile | Primary use |
|---|---|---|---|
| Recovery | 5:30–6:30 | 8:51–10:28 | Very relaxed running between harder sessions |
| Easy | 5:15–6:00 | 8:27–9:39 | Conversational aerobic running |
| Steady | 4:45–5:15 | 7:39–8:27 | Controlled aerobic development |
| Tempo | 4:20–4:35 | 6:58–7:23 | Sustained comfortably hard running |
| Threshold | 4:10–4:20 | 6:42–6:58 | Repeatable high aerobic work |
| Intervals | 3:45–3:55 | 6:02–6:18 | Short hard repetitions with recovery |
| Repetitions | 3:30–3:45 | 5:38–6:02 | Short controlled speed and running economy |
Easy days protect the sessions that move you forward.
Recovery and easy paces build aerobic volume without turning every day into a test. Steady running adds controlled pressure, while tempo and threshold work develop the ability to hold faster efforts.
Intervals and repetitions are deliberately faster and shorter. They need suitable recovery and should not dominate the training week.
Use the watch, but listen to the runner.
A pace range calculated from a flat, cool race will not feel identical on a hot day or a hilly route. Slow down when conditions raise the effort.
The session should still match its purpose: conversational for easy running, controlled for tempo work and hard-but-repeatable for intervals.
Use the result
Connect your paces to the right training block.
Frequently Asked Questions
Training pace questions
What result should I use to calculate training paces?
Use a recent race or hard time trial completed in representative conditions. An old personal best or an easy training run can produce pace ranges that do not match your current fitness.
How fast should my easy runs be?
Easy running should remain conversational and controlled. Use the calculated range as guidance, then slow down for heat, hills, fatigue or accumulated training load.
What is threshold running pace?
Threshold pace is a controlled hard effort near the fastest pace you could sustain for roughly an hour when well trained. It should feel strong but repeatable, not like an all-out interval.
Are tempo and threshold pace the same?
The terms overlap, but RunningFastr uses tempo for a slightly more controlled sustained effort and threshold for the faster end of comfortably hard running.
How often should I recalculate my training paces?
Recalculate after a meaningful new race result or clear improvement block, rather than changing the numbers after every good or bad training day.
Should I force the calculated pace when conditions are poor?
No. Pace should follow the intended effort. Heat, wind, hills, poor sleep and fatigue can all justify running slower while preserving the purpose of the session.