Training Pace Calculator

Enter your marathon goal time to get optimal paces for every training zone.

MARATHON GOAL TIME

UNIT

Marathon pace: 8:01/mi

Recovery

Easy shakeout runs after hard days. Very conversational.

10:01-11:37/mi

General Aerobic

The bulk of your easy mileage. Comfortable, aerobic base.

9:13-10:01/mi

Medium-Long Run

Midweek longer runs. Steady and controlled.

8:49-9:37/mi

Long Run

Weekly long run pace. Conversational effort.

8:49-9:37/mi

Marathon Pace

Your goal race pace. Comfortably hard, marathon effort.

7:47-8:15/mi

Half Marathon

Half marathon race effort. Hard but sustainable.

7:37-7:51/mi

Tempo / LT

Lactate threshold pace. Comfortably hard, 1-hour race effort.

7:18-7:32/mi

VO2max Intervals

5K effort intervals. Very hard, short repeats.

6:49-7:27/mi

Strides

Short 20-30 sec accelerations. Near-sprint, not all-out.

5:27-6:34/mi

Paces based on proven training pace multipliers. These represent ranges, run at whatever pace within the zone feels appropriate for the day.