Runner’s Tool Box: Suggested Training Pace Calculator

Posted by Filed Under: Tools for Runners

runner's toolboxHow do we know how fast (or slow) our training runs should be to run goal speed for different race distances? This tool, based on the studies of famed running coach Jack Daniels, can help.

Directions for use:

  1. Enter the number of miles or kilometers for your goal race.
  2. Select Kilometers or Miles.
  3. Enter the time you want to run the race in.
  4. Click on Calculate.

Your suggested training paces will be displayed below Suggested Training Paces.

Time: ::
Suggested Training Paces
Easy /mile /km
Threshold /400 m /mile
VO2 Max /400 m /km
Speed /200 m /400m

Does credit for the code in this tool belong to you? We found this a few years ago and do not know where it came from so, if it is yours, please contact us so we can properly credit you!

  1. Blaine Moore (Run to Win) on October 2nd at 1:14 pm

    That seems to be about right. The numbers are all a little slower than what I use, but my next race is going to be intentionally slower than what I have been doing.

  2. 21stCenturyMom on October 2nd at 2:46 pm

    You might have gotten the code from coolrunning or runningbuzz or active or a zillion other places. Most of those calculators are all over the place. Good tools deserve wide distribution!

  3. Mark Iocchelli on October 2nd at 3:54 pm

    I don’t think so, 21stCenturyMom. I think someone sent it to us but I really can’t be certain. Anyway, if someone comes forward, we’ll credit them or take it off if that’s their preference.

  4. Jeanne on October 4th at 10:46 am

    This is awesome! i hope it’s right!