Get your free training paces.
| Type | 1 Mi | 1 Km |
|---|---|---|
| Easy | 10:14 ~ 11:14 | 6:21 ~ 6:59 |
| Marathon | 9:14 | 5:44 |
| Threshold | 8:35 | 5:20 |
| Interval | 7:52 | 4:53 |
| Repetition | 7:28 | 4:38 |
| Type | 1200m | 800m | 600m |
|---|---|---|---|
| Threshold | 6:24 | 4:16 | 3:12 |
| Interval | 5:52 | 3:55 | 2:56 |
| Repetition | 5:34 | 3:43 | 2:47 |
| Type | 400m | 300m | 200m |
|---|---|---|---|
| Interval | 1:57 | 1:28 | 0:59 |
| Repetition | 1:51 | 1:23 | 0:56 |
| Fast Reps | 1:43 | 1:17 | 0:52 |
VDOT
A number representing your current running fitness, derived from a race result. Used to prescribe training paces rather than running everything by feel.
Easy
Conversational pace. Builds aerobic base and aids recovery. Should feel genuinely easy — you could hold a full conversation. The range reflects that exact pace matters less here.
Marathon
Your predicted marathon race pace. Also used for longer training runs to simulate race conditions.
Threshold (T)
"Comfortably hard." The pace you could sustain for about an hour in a race. Improves lactate threshold — your body's ability to clear lactic acid faster, letting you run harder longer. Done as tempo runs or cruise intervals.
Interval (I)
Hard effort targeting your VO2max (maximum oxygen uptake). Typically run as 3–5 minute reps at roughly your 10K–15K race effort. The goal is time at maximum aerobic stress, not speed per se.
Repetition (R)
Faster than interval pace but with full recovery between reps. Trains running economy and neuromuscular speed — stride efficiency and turnover. Usually shorter (200–400m).
Fast Reps
Even faster than standard repetitions, used for pure speed and form work. Full rest between reps; the goal is quality mechanics at high speed, not cardiovascular stress.
The shorter distances (1200m, 800m, 600m, 400m, 300m, 200m) are standard rep lengths each zone is commonly run at — the pace stays the same, the distance just determines workout volume.