RUNNER TOOLS
TRAINING PACES
One goal pace, five training paces.
Goal Pace
5:41 /km
Recovery
7:11–7:41 /km
Easiest effort — conversation-pace, for rest-day jogs.
Easy
6:41–7:11 /km
The bulk of weekly mileage. Should feel comfortable throughout.
Marathon / Steady
5:56–6:11 /km
Long, sustained effort — close to actual marathon pace.
Tempo / Threshold
5:31–5:51 /km
"Comfortably hard." Sustainable for 20–40 minutes.
Interval
5:01–5:16 /km
Short, hard repeats with recovery — builds VO2 max.
This uses simple, fixed offsets from your goal race pace — not a full physiological model like VDOT. It’s a quick, reasonable starting range, not a substitute for a coach or a lab test.