Training pace calculator
Enter a recent race and get the paces for every type of run, matched to the heart rate zones of the Norwegian model.
| Run type | Pace /km | Zone | Typical session |
|---|
Turn this result into a full Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band
How the paces are set
Threshold pace is estimated as the pace you could hold for about 60 minutes, using Riegel's formula on your race result. Easy and recovery paces are set as a share of threshold speed: 74–82 % for easy running and 66–74 % for recovery.
Marathon, interval and repetition paces are your predicted marathon, 5K–3K and mile race paces. Zones refer to the five heart rate zones of the Norwegian model.
Common questions
My easy pace feels too slow. Should I run faster?
Usually not. Easy runs build the aerobic base and let you recover for hard sessions. If your heart rate stays in zone 1–2 at a faster pace, your race result is probably out of date.
How often should I update my paces?
After every race or time trial, or every 6–8 weeks of consistent training.
Can I use a parkrun time?
Yes, if it was an all-out effort. A training run at parkrun gives paces that are too slow.