How To Set Your Training Paces Using Recent Race Results
Learn to calculate all your running training paces from a single race result. Get Easy, Marathon, Threshold, Interval, and Repetition paces with our calculator.
How do you know what pace to run in training? Your recent race results tell you exactly what paces to use for every type of workout. One 5K or 10K time can generate all your training paces.
Use our Running Interval Pace Calculator to get your personalized training paces instantly.
The Five Essential Training Paces
Effective running training uses five distinct pace zones:
| Pace | Abbreviation | Purpose | Feel |
|---|---|---|---|
| Easy | E | Recovery, base building | Conversational |
| Marathon | M | Race-specific endurance | Controlled effort |
| Threshold | T | Lactate clearance | Comfortably hard |
| Interval | I | VO2max development | Hard |
| Repetition | R | Speed, economy | Very hard |
Each pace serves a specific physiological purpose. Running the right pace for each workout maximizes training benefit.
Step-by-Step: Get Your Training Paces
Step 1: Find a Recent Race Time
Use your most recent race from the past 2-3 months:
- Best: 5K or 10K race (most accurate for training paces)
- Good: Half marathon
- Acceptable: Time trial or hard training effort
Step 2: Enter Into Our Calculator
Open our Running Interval Pace Calculator:
- Select your race distance
- Enter your finish time
- Get all five training paces instantly
Step 3: Apply to Your Training
Use the appropriate pace for each workout type.
Understanding Each Training Pace
Easy Pace (E Pace)
Purpose: Recovery, aerobic base building, long runs
Characteristics:
- You can hold a conversation
- Feels genuinely comfortable
- Heart rate 65-75% of max
- 60-90 seconds per km slower than marathon pace
When to use:
- Recovery runs
- Warm-ups and cool-downs
- Long runs (most of the time)
- 70-80% of your total running
Example: If your marathon pace is 5:00/km, easy pace is 5:45-6:15/km
Marathon Pace (M Pace)
Purpose: Marathon-specific training, extended tempo efforts
Characteristics:
- Sustainable for 2-3+ hours
- Controlled but purposeful effort
- Heart rate 75-84% of max
- About 15-30 seconds slower than threshold
When to use:
- Marathon-pace long runs
- Extended tempo runs (10-15km)
- Teaching your body to run efficiently at race pace
Example workouts:
- Long run with final 10km at M pace
- 2 × 6km at M pace with 5 min rest
Threshold Pace (T Pace)
Purpose: Improve lactate clearance, half marathon preparation
Characteristics:
- Comfortably hard
- Can sustain for 45-60 minutes
- Heart rate 84-90% of max
- About equal to half marathon race pace
When to use:
- Tempo runs (20-40 minutes continuous)
- Cruise intervals (3-6 × 1 mile with short rest)
- Threshold development
Example workouts:
- 25 min tempo at T pace
- 4 × 2km at T pace with 60s rest
- 3 × 10 min at T pace with 2 min jog
Interval Pace (I Pace)
Purpose: VO2max development, aerobic capacity
Characteristics:
- Hard effort, not all-out
- Can sustain for 3-5 minutes per repeat
- Heart rate 95-100% of max
- Similar to 3K-5K race pace
When to use:
- VO2max intervals
- Hard tempo efforts
- Race-specific 5K work
Example workouts:
- 5 × 1000m at I pace with 2-3 min rest
- 4 × 1200m at I pace with 3 min rest
- 6 × 800m at I pace with 2 min rest
Repetition Pace (R Pace)
Purpose: Speed, running economy, neuromuscular power
Characteristics:
- Very fast, controlled sprinting
- Can sustain for 30-90 seconds
- Faster than race pace
- Improves form and efficiency
When to use:
- Speed development
- Strides
- Short hill repeats
- Track work
Example workouts:
- 8-10 × 200m at R pace with 200m jog
- 6 × 400m at R pace with 400m jog
- 10 × 30 sec hills at R effort
Example Training Paces
From a 20:00 5K
| Pace Type | Per km | Per mile |
|---|---|---|
| Easy (E) | 5:15-5:45 | 8:28-9:16 |
| Marathon (M) | 4:35 | 7:23 |
| Threshold (T) | 4:18 | 6:56 |
| Interval (I) | 4:00 | 6:26 |
| Repetition (R) | 3:40-3:50 | 5:55-6:10 |
From a 25:00 5K
| Pace Type | Per km | Per mile |
|---|---|---|
| Easy (E) | 6:30-7:10 | 10:28-11:32 |
| Marathon (M) | 5:45 | 9:15 |
| Threshold (T) | 5:22 | 8:38 |
| Interval (I) | 5:00 | 8:03 |
| Repetition (R) | 4:35-4:45 | 7:23-7:39 |
From a 30:00 5K
| Pace Type | Per km | Per mile |
|---|---|---|
| Easy (E) | 7:50-8:40 | 12:37-13:57 |
| Marathon (M) | 6:55 | 11:08 |
| Threshold (T) | 6:28 | 10:24 |
| Interval (I) | 6:00 | 9:39 |
| Repetition (R) | 5:30-5:45 | 8:51-9:15 |
Use our Running Interval Pace Calculator to get your exact paces.
Sample Week Using Training Paces
Example: Intermediate 10K Training
| Day | Workout | Pace |
|---|---|---|
| Monday | Rest or 30 min easy | E |
| Tuesday | WU + 5×1000m + CD | I pace for intervals |
| Wednesday | 50 min easy | E |
| Thursday | WU + 25 min tempo + CD | T |
| Friday | Rest or 30 min easy | E |
| Saturday | 90 min long run | E (last 20 min at M) |
| Sunday | 40 min recovery | E |
Example: Marathon Training
| Day | Workout | Pace |
|---|---|---|
| Monday | Rest | - |
| Tuesday | WU + 3×2km + CD | T pace for intervals |
| Wednesday | 60 min easy | E |
| Thursday | 45 min with strides | E + R pace strides |
| Friday | 40 min easy | E |
| Saturday | 2.5 hr long run | E with 12km at M |
| Sunday | 50 min recovery | E |
When to Update Your Training Paces
Recalculate your paces:
- After a race (any distance)
- Every 6-8 weeks during consistent training
- If workouts feel significantly too easy or too hard
Signs Paces Need Updating
Too easy (paces may be slow):
- Intervals feel like tempo
- Easy runs feel very slow
- You're hitting paces faster than prescribed
Too hard (paces may be fast):
- Can't complete interval sets
- Easy runs feel moderate
- Excessive fatigue day-to-day
Common Pace Setting Mistakes
Mistake 1: Using Old Race Times
A race from 6+ months ago may not reflect current fitness. Use recent results or time trial.
Mistake 2: Running Easy Days Too Fast
The most common error. Easy should feel genuinely easy. If you're breathing hard, slow down.
Mistake 3: Ignoring Conditions
Adjust paces for:
- Heat: Slow down 5-15 seconds/km
- Hills: Run by effort, not pace
- Altitude: Expect slower paces
Mistake 4: Skipping Easy Days
Every pace has a purpose. Running "moderate" instead of easy compromises recovery and quality sessions.
Integrating With Other Tools
Find Your VO2 Max
Your training paces relate to your VO2 max. Higher VO2 max = faster paces.
Track Training Load
Use Running TSS Calculator to quantify workouts at different paces.
Predict Race Times
Your training paces help predict finish times:
Get Your Training Paces Now
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Enter your recent race: Running Interval Pace Calculator
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Get all five training paces instantly
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Apply to your training using the guidelines above
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Re-test regularly to keep paces current
Training at the right paces transforms random running into purposeful training. Each workout has a specific goal, and the right pace ensures you achieve it.
For more on pace concepts, see Running Pace Explained - From Easy Runs To Race Pace.
Visit our Running Calculators hub for all our free running tools.