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Running Training Pace Calculator

Turn a recent 5K time into easy, marathon, threshold, interval and repetition training paces.

Recent 5K time (minutes)

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How it works

Training paces are ratios of your current 5K race pace

Structured training uses several paces: easy for volume, marathon and threshold for stamina, interval and repetition for speed. Each is a fixed proportion of your current race pace, so they update as you get fitter.

Worked example

A 25-minute 5K is 5:00/km; easy runs land near 6:45/km and threshold near 5:18/km.

Frequently asked questions

Why run easy so slow?

Easy running builds aerobic fitness with low injury risk. Going too fast on easy days is the most common training mistake.

Is this the same as VDOT?

It follows the same idea as Daniels’ VDOT tables — deriving training paces from a race result — using simplified ratios.

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General educational estimate, not medical advice. Individual needs vary — talk to a doctor or registered dietitian for personal guidance.