Training Pace Calculator
Find training paces and race-time estimates from a recent race result.
Enter a recent race that reflects your current fitness to find paces for your next training block.
Easy
59–74% of the modeled oxygen capacity; check against conversational effort.
Marathon equivalent
Estimated marathon pace based on your race result.
One-hour race equivalent
A reference for tempo effort, derived from the VDOT duration equation.
Interval
A pace range for faster repetitions in your training plan.
Use the easy and interval ranges for those workouts in your training plan. The one-hour and marathon estimates help you compare potential race goals.
Match easy running to conversational effort and account for heat, hills, and fatigue. Follow your plan for workout distances and recovery periods.
See the method and sourcesHow we calculate this
Invert oxygen cost(v) for easy (59–74%) and interval (97–100%) fractions of VDOT.
We solve the Daniels–Gilbert oxygen-cost equation for velocity and convert it to seconds/km. The one-hour race equivalent uses the model's sustained fraction at 60 minutes. The marathon equivalent uses Riegel's 1.06 exponent. Easy and interval ranges are calculated directly from the equations.
Sources: Daniels & Gilbert (1979): Oxygen Power; V.O2: interpreting VDOT and training paces; Vickers & Vertosick (2016): race prediction in recreational runners.
Using your results
Use these paces alongside your training plan's workout distances and recovery periods. Keep easy runs at conversational effort and adjust your pace for hills, heat, and fatigue. Compare the marathon equivalent with your long runs when choosing a race goal.
Common questions
Can I use a race at any listed distance?
Yes. The VDOT calculation includes both race velocity and duration. Results still depend on a representative effort and preparation for that distance.
How do I use these paces in my training plan?
Use the easy range for easy runs and the interval range for the faster repetitions in your plan. Follow the plan's guidance for workout distance, frequency, and recovery, and adjust the pace to suit the conditions.