Training Pace Calculator
Calculate optimal training paces (easy, tempo, interval) based on your recent race performance.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
Training Pace Calculator
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Training Pace Calculator
The training pace calculator turns a recent race result into paces for different types of run — easy, marathon, tempo and interval — so that each session trains the right system. Paces are derived from your race pace per kilometre using standard percentage offsets.
How to use it
- 1Enter the distance of a recent race.
- 2Enter your time in minutes.
- 3Read the recommended pace for each type of run.
Worked example
a 25-minute 5K (5:00 per km) gives easy runs at about 6:27 per km, long runs at 6:00, tempo runs at 5:30, intervals at 5:00 and repetitions at 4:45 per km.
Common use cases
- Building a training plan
- Avoiding running easy days too fast
- Setting interval targets
Frequently asked questions
A:Easy pace should feel conversational — about 59–74% of max heart rate, roughly 90 seconds per km slower than 5K pace.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources