CARDIO · TRAINING PACES
Run Training Paces Calculator
Get personalized Easy, Tempo, Threshold, Interval, and Repetition training paces from a recent race time using the Daniels VDOT method.
Try a preset
Result
Pace by Training Zone
Lower bars = faster pace. Each zone targets a different physiological adaptation.
How to use it
- Open Run Training Paces Calculator and enter your current baseline accurately.
- Adjust one variable at a time so changes are easy to interpret.
- Review the headline output first, then inspect supporting metrics.
- Run at least one conservative and one aggressive scenario.
- Use outputs to set your next training or nutrition action for the week.
- Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.
Questions people usually ask
What is VDOT?
VDOT is a performance-based aerobic fitness index developed by Jack Daniels. It reflects your effective VO2max from race performance — a higher VDOT means faster potential across all distances.
Which formula is used?
The calculator uses the Daniels & Gilbert (1979) VDOT methodology from 'Daniels' Running Formula'. It derives training paces from the oxygen cost of running at your race velocity.
What training zone should I use for most of my runs?
Zone E (Easy) — typically 60–80% of training volume should be easy pace. Most runners train too fast for their easy days, which limits recovery and aerobic adaptation.
How current does my race time need to be?
Ideally within the last 8–12 weeks and from a well-paced effort. A hard time trial works too. Results from a poorly-paced race or extreme conditions may not reflect your true fitness.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these paces replace a coach's plan?
No. These are evidence-based starting points. A qualified running coach can adjust for your training history, injury risk, and race goals.
Related Resources
Learn the decision before you act
Every link here is tied directly to Run Training Paces Calculator. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
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