Calculate your five training pace zones from a threshold or race pace — for structured running training.
Structured training means running at different intensities on different days. The five zones — recovery, easy, tempo, threshold and VO₂max — each stress a different energy system. Running all your runs at the same "medium" effort is the most common mistake in distance running.
This calculator derives the zones from your threshold or race pace, using percentage multipliers. Zone 2 (easy) is where you should spend 80% of your training volume; zone 5 (intervals) is where you build speed but should not spend more than 5-10% of your weekly mileage.
The thresholds are approximate. Individual variation in physiology means your zones may differ from the formula by 5-10 seconds per km. Heart rate zones, if available, are a complementary way to calibrate effort.
Zone percentages of threshold pace: Z1 130-150%, Z2 115-130%, Z3 100-110%, Z4 95-100%, Z5 85-95%.
The fastest pace you can sustain for about 60 minutes, or approximately your 10K race pace for trained runners.
Because zone 2 builds aerobic capacity without accumulating fatigue. Most elite runners do 80% of their mileage at this easy pace.
Pace is simpler and more consistent outdoors. Heart rate adds value in heat, altitude and hilly terrain where pace alone can mislead.
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