Complete Guide: Pace Calculator for Training
Calculate your training paces for different workout types. Easy runs, tempo runs, intervals, and long runs.
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Expert Tips for Training
- ✓Easy pace should feel truly easy - you should be able to hold a conversation
- ✓Most runners run their easy runs too fast, limiting recovery and adaptation
- ✓Tempo pace is 'comfortably hard' - sustainable for 20-40 minutes
- ✓Interval pace depends on interval length - shorter = faster
- ✓Long run pace is typically easy pace or slightly slower
- ✓Use heart rate to validate pace, especially in heat or when fatigued
More Pace Calculator Options
Frequently Asked Questions
What is easy pace?
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60-90 seconds slower than race pace. You should breathe easily and hold a conversation. If you're gasping, slow down. Zone 2 heart rate (60-70% max HR).
How do I calculate tempo pace?
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About 25-30 seconds slower than 5K pace, or 15-20 seconds faster than marathon pace. Should feel 'comfortably hard' - not easy, but sustainable for 20-40 minutes.
What pace for interval training?
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Depends on interval duration. 400m: slightly faster than 5K pace. 800m-1200m: at 5K pace. 1600m-2000m: at 10K pace. Longer intervals, slower pace.
Why are my easy runs so slow?
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That's good! Easy runs build aerobic base without excess fatigue. They should feel slow. Speed comes from quality workouts. Easy days enable hard days.
How do I know if I'm training at right pace?
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Easy runs: conversational, Zone 2 HR. Tempo: challenging but sustainable. Intervals: hard, can barely complete planned reps. If you can't finish workouts, you're going too hard.
Looking for the standard pace calculator?
Go to Main Pace Calculator