CALIBR Tools
Running pace calculator
Enter a distance and a target time to get your pace per kilometre and mile, plus the training paces that support it.
Required pace
5:00/km
8:03 /mile · 12.0 km/h
| Training zone | Pace range /km |
|---|---|
| Easy / recovery | 6:24 – 7:15 |
| Long run | 5:54 – 6:36 |
| Marathon effort | 5:18 – 5:36 |
| Threshold | 4:57 – 5:12 |
| Interval / VO2 | 4:30 – 4:48 |
How to use these paces
The zones are derived from your target race pace, so they are only as good as that target. If the goal time is aspirational rather than current, your easy pace will come out too fast — which is the most common way training weeks quietly become too hard.
Keep most of your weekly running in the easy band. If you also lift, that easy band is what protects the quality of your strength sessions; running everything at a moderate pace costs you in the gym as well as on the road.
CALIBR
Knowing your pace is only part of the answer.
CALIBR uses it to decide how your running should progress — and protects the sessions that matter when your week changes.
What if I miss a day?
Life gets in the way
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