Training paces
Enter the distance and time of your latest race, and we work out your current fitness level (VDOT) and the pace each type of session should be run at.
For example 10 or 21.0975
For example 45:00 or 3:45:00
Estimated VDOT
45.3
Training paces
| Type | Pace (min/km) |
|---|---|
| Easy runWarm-up, cool-down and most of your weekly volume | 5:40 /km |
| Marathon paceSteady sections inside long runs | 4:53 /km |
| Threshold (tempo)Continuous tempo runs of 20-40 minutes | 4:38 /km |
| IntervalRepeats of 3-5 minutes, VO2max work | 4:15 /km |
| RepetitionShort 200-600 m speed and economy repeats | 4:00 /km |
The calculation uses the VDOT model of Jack Daniels and Jimmy Gilbert: a VO2max equivalent (VDOT) is derived from your result, then each training type is converted to the pace matching a percentage of that value.
These are general ranges and assume normal conditions. Trail, heat, elevation gain, wind and technical ground all make the real time longer.
Frequently asked questions
(10)
Why is the easy pace so slow?
Easy running builds the aerobic base and protects recovery. When most of your weekly volume is run at this pace, the hard sessions can actually be run hard.
What is threshold pace?
The pace you could race for about an hour, where talking gets hard but you are not falling apart. It is trained in continuous runs of 20-40 minutes or in blocks of 5-10 minutes.
How often should I update my paces?
Whenever you have a new race result, or every six to eight weeks. If your fitness feels better but the paces stay the same, a test race is a good idea.
What is VDOT?
VDOT is the effort index coach Jack Daniels derives from race results as a practical stand-in for a laboratory VO2 max test. For example, a runner who covers 5K in 19:57 has a VDOT of 50, and 10K in 45:16 gives a VDOT of 45.
How many hard sessions should I do per week?
One or two hard sessions (threshold or intervals) per week is enough, with roughly 80% of total volume run easy. That distribution is called polarised training and is the most studied model in endurance sport.
Which race should I base my paces on?
A 5K, 10K or half marathon run in the last 4-6 weeks gives the most accurate result. A marathon result usually understates VDOT, because the marathon is decided by fuelling and endurance rather than by raw speed.
What is VDOT?
It is a performance index developed by Jack Daniels and derived from a race result, roughly VO2max as expressed in racing. Two runners with the same VDOT train at similar paces. The paces on this page come from the VDOT calculated from the result you enter.
How slow should easy runs be?
Clearly slower than race pace: 60-90 seconds per kilometre slower than 10K pace, at a speed where you can talk. The common mistake is running everything at medium effort; keeping 80% of weekly volume easy and 20% hard produces faster progress and fewer injuries.
How many quality sessions should I do per week?
Two is enough for most amateurs: one threshold or interval session and one long run. A third hard session suits only runners on five to six days a week with good recovery. Leave at least one easy day between quality sessions.
What is the difference between a tempo run and a threshold run?
A threshold run is 20-40 minutes continuous or broken at lactate threshold pace, roughly the pace you could race for an hour. A tempo run is usually a little slower and longer, closer to marathon pace. Both train the same system; the difference is intensity and duration.