Running Goal Pace Calculator

How It Works

Training at the right pace is crucial for race performance. Most running coaches prescribe several pace zones relative to your race pace: Easy pace (about 25% slower than race pace) makes up the majority of your weekly mileage and builds aerobic fitness without excessive fatigue. Tempo pace (about 5% faster than race pace) trains your lactate threshold — the intensity above which fatigue accumulates rapidly. Interval pace (about 12% faster than race pace) develops your VO2max and speed. A common mistake is running easy days too fast and hard days too slow, which leaves you perpetually fatigued without the stimulus of true quality sessions. Aim for 80% of your weekly mileage at easy pace and 20% at tempo or interval pace.