Cardio
Run Training Paces Calculator
Run training Paces calculator: get personalized Easy, Tempo, Threshold, Interval, and Repetition training paces from a recent race time using the Daniels VDOT.
Result
Pace by training zone
Seconds per kilometre: shorter bars are faster.
Equivalent race times
| 1,500m | 6:51 | 4:34 /km |
| 1 Mile | 7:24 | 4:36 /km |
| 5K | 25:00 | 5:00 /km |
| 10K | 51:53 | 5:11 /km |
| Half Marathon | 1:55:03 | 5:27 /km |
| Marathon | 3:57:55 | 5:38 /km |
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). Most of a distance runner's weekly volume belongs at easy pace, and most runners run their easy days too fast, which limits recovery and the aerobic work those runs are for.
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.
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Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/run-training-paces-calculator.js";Input and output contract, TypeScript types and the guide for agents.