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Training Pace Calculator

Get easy, marathon, threshold, interval and repetition paces from a recent race.

Your finish time

How training paces are estimated

Your race result is converted to an estimated aerobic fitness score using the oxygen-cost and race-duration equations from Jack Daniels and Jimmy Gilbert (Oxygen Power, 1979), the basis of the widely used VDOT tables. Training paces are then derived from that score: Easy at roughly 59–74% of capacity, Threshold at about 88%, Interval at about 98%, and Marathon and Repetition from your predicted marathon and mile race paces.

These are starting points, not prescriptions. Run easy days by feel and conversation, slow down in heat, and get advice from a qualified coach or doctor if you are new to running or returning from injury.