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FITNS.ARC / RUNNING CALCULATOR

Find Your
Training Paces.

Use a recent race performance to estimate practical training pace zones for your running.

Training Pace Zones

Enter your most recent race or time trial. A recent 5K is ideal for this calculator.

YOUR ESTIMATED TRAINING ZONES

RECENT RACE PACE -- min/km
Recovery / Easy Comfortable aerobic running
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Long Run Sustainable endurance pace
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Tempo Controlled sustained effort
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Threshold Hard but controlled effort
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Interval High-intensity running
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Repetition Short, fast repetitions
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These are estimated training ranges. Weather, terrain, fatigue and individual physiology can significantly affect appropriate training pace.

TRAIN WITH PURPOSE

Not every run should feel hard.

Different training intensities create different adaptations. Easy running develops aerobic capacity and allows recovery, while faster sessions target speed, threshold and running economy.

Training pace should also be adjusted according to how you actually feel on the day.

WANT A PERSONALIZED RUNNING PLAN?

Your pace is only the starting point.

FitNS.Arc Running & Marathon Coaching builds structured training around your race goal, current fitness and schedule.

EXPLORE RUNNING COACHING →