Your Training Pace Calculator
Enter a recent race time and get your personalised training zones, race predictions, and a sample training plan built around your exact paces.
Your personalised training paces
Based on your race performance, here are the exact paces for every type of training run.
Run 10 x 800m at this time (min:sec) with equal recovery jogs. A classic marathon fitness benchmark.
Intensity Spectrum
Based on your current fitness, here is what you could run at other distances with proper event-specific training.
A practical reading of what your recent result can guide, and what would make the picture sharper.
Your submitted result gives us a useful current-fitness anchor.
Use the pace bands as working ranges, not targets to force on every run.
A fresh, controlled effort will make your longer-term guidance more precise.
Your current training profile will shape how you use these paces.
We have used your current volume, long run and running days to describe the most sensible next phase.
Foundation first
Your current training profile will be used to keep the next progression sensible.
These are realistic targets based on following a structured, personalised plan for 12 weeks. Improvement is never linear, but consistent, coached training produces measurable results.
How these are calculated: Based on a realistic 3–5% VO2-max improvement over 12 weeks of structured training. Individual results depend on consistency, recovery, and starting fitness. These are targets, not guarantees.
Sample Training Plan
A sample week of training built around your exact paces.
Built around your current training load
We will keep your plan progression anchored to your current mileage, recent long run, and training frequency.
Download your personalised PDF
Your report is ready. Enter your details below to download it now and keep a copy of your paces, race predictions, and personalised training plan.