Running Pace Training Zone Calculator​

BY MY PRO COACH

Use this simple calculator to estimate your running pace training zones using your threshold running pace (in minutes per mile or km). Threshold running pace is your current best pace for a 1 hour time trial and is the gold standard measure of endurance running fitness for a variety of purposes. If you don’t know yours, you can read our guide on How To Test Threshold Running Pace to learn more.

After calculating your running pace zones, you can also print your results or download as a PDF below. Enjoy!

Running Pace Training Zone Calculator

What is threshold running pace? It is your current best pace for a 1 hour time trial. Your 30-minute solo fitness test should reflect what you might do when pushed in a 60-minute competitive race situation. For more information read this guide.

Calculate My Threshold Running Pace Zones
Running Pace Training Zones Feel Run Pace Pace (m:s/mile)
1 Easy Very easy
2 Light Aerobic Easy
3 Moderate Aerobic Moderate – close to marathon pace
4 Threshold Half-marathon to 10-K pace
5 Above Threshold 5-K to 3-K race pace