SuCalc
Health & Fitness

Training Pace Zones Calculator

Updated Aug 26, 2026 Reviewed Aug 26, 2026
Turn a recent race performance into easy, marathon, threshold, interval, and repetition training pace ranges.

Purpose-based training speeds

Turn one recent result into five pace guides

Use a recent representative performance
A properly timed race or hard time trial gives a more useful starting point than a goal time.
Finish time

The detailed table always includes both kilometer and mile pace.

Pace guidance, not a complete training plan
The tool does not choose volume, session frequency, recovery, or safe exercise. Slow down for heat, hills, fatigue, altitude, or poor footing.

Result

Calculation summary

Enter values to see the result

Your result, breakdown, assumptions, and warnings will appear here.

Training spectrum preview

Different speeds for different purposes

Live preview
Different speeds for different purposesAn ascending running path and five intensity blocks with live easy pace, threshold pace, and performance index.Easy pace6:03–7:14Threshold pace5:16–5:31Performance index38.3
Bands are purpose ranges, not a command to run every session at the fastest edge.
FormulaCurrent race performance → performance index → purpose-specific pace ranges

How to use this calculator

  1. 1Enter a recent representative race or time trial.
  2. 2Choose pace per kilometer or mile.
  3. 3Use each band for its named purpose and adjust for conditions.

Formula

Performance index = race oxygen cost ÷ sustainable duration fraction

The published oxygen-cost relationship is solved at intensity fractions for five training purposes.

Calculation steps

  • Convert race distance and time to velocity.
  • Estimate a current performance index.
  • Solve each intensity range and convert it to kilometer, mile, and 400 m pace.

Worked example

A 25-minute 5K creates separate easy, marathon, threshold, interval, and repetition pace bands.

Assumptions

  • The result is recent and representative.
  • Paces are guides, not a complete plan.
  • Conditions and fatigue can justify slower running.
  • Repetition pace assumes short work with recovery.

Sources

Frequently asked questions

Which result should I enter?

Use a recent race or hard time trial on a measured route.

Should I run at the fast end?

Not automatically; preserve session purpose and account for conditions.

Why is easy pace wide?

Easy running supports recovery and aerobic volume, so effort matters more than one exact pace.

Is this a full plan?

No. It does not choose training load or recovery.

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