Online Tool Store
Training Pace Calculator
Enter a recent race result to calculate recommended easy, tempo, threshold, and interval training paces using a standard pace-zone method.
🔒 This tool runs entirely in your browser. Your files are never uploaded to a server.
How Training Pace Calculator works
- Choose the distance of a recent race and enter your finish time — a sample 10K time is pre-filled and calculated immediately.
- Riegel's formula converts that result into an equivalent 5K time, giving a consistent measure of current fitness regardless of which distance you actually raced.
- Each training zone's pace is that equivalent 5K pace multiplied by a published ratio: roughly 1.30× for easy runs, 1.20× for long runs, 1.15× for marathon pace, 1.06× for tempo/threshold, and 1.00× for interval work.
- Results show both minutes-per-kilometre and minutes-per-mile, so you can train with whichever unit your watch or route markers use.
This pace-ratio method — scaling every training pace off one equivalent-effort baseline — is the same approach used by popular running calculators like McMillan's; the exact percentages vary slightly between sources, but the underlying idea (train easy days meaningfully slower than race pace) is consistent across all of them.
FAQ
Why does the tool convert my race to a 5K equivalent first?
A recent half marathon and a recent 5K represent different physiological demands, so training paces need to come from your current fitness level, not the raw finish time. Pete Riegel's widely used race-prediction formula (T2 = T1 × (D2/D1)^1.06) converts whatever distance you ran into an equivalent 5K effort, giving a consistent baseline to scale every zone from.
Why is easy pace so much slower than race pace?
Easy runs build aerobic capacity without accumulating the fatigue that hard efforts do, which only works if the effort stays genuinely easy — physiologically, that is usually 20-30% slower than 5K race pace, not 5-10% slower like many runners default to.
How often should race time be updated to keep paces accurate?
Whenever you set a new personal best or notice recent race times shifting meaningfully — the zones are only as accurate as the fitness level they're based on, so a stale race time from a year ago will under- or over-estimate your current paces.
How we compare
| Feature | Online Tool Store | Doing it manually | A generic online tool |
|---|---|---|---|
| No file upload — runs in your browser | ✓ | N/A | ✗ |
| No sign-up required | ✓ | ✓ | ✗ |
| Free, no watermark | ✓ | ✓ | ✗ |
A coaching app locks its pace zones behind a subscription and a training-log account. This tool needs just a race distance and time — enter it and every zone appears immediately, in both min/km and min/mile.