Training pace calculator: easy, tempo and interval paces
Enter a recent race from the last 8 weeks. The calculator shows an easy-run range, a tempo range and an interval range, in minutes per mile and per kilometer.
Training pace calculator
Enter a recent race result to see your pace ranges.
How to use it
These are the exact ranges our planner writes into a plan when you give it the same race, so there is one set of numbers across the site. A test checks that they stay identical.
- Choose the distance of your recent race (5K, 10K or half marathon).
- Enter the finish time and how many weeks ago it was.
- Use the ranges as a guide, and let effort win when heat, hills or fatigue make the pace feel wrong.
Limits you should know
- Ranges are estimates derived from a prediction formula, not lab measurements. Adjust for heat, hills, fatigue and how you feel.
- Results older than 8 weeks are not used. Fitness changes, so an old result gives misleading paces.
- Easy means conversational. If an easy pace feels hard, slow down and run by effort.
Questions about this tool
Where do the easy, tempo and interval ranges come from?
Easy is 125% to 140% of your predicted 5K pace. Tempo runs from your predicted 10K pace to your predicted half marathon pace. Intervals sit within 2% of predicted 5K pace. All are rounded to the nearest 5 seconds per mile.
Why a range instead of one pace?
A single number suggests precision that does not exist. A range lets effort, weather and terrain decide where in it you run.
Do I need a race?
No. Plans without a recent result use effort guidance instead of paces.
Related reading
From a number to a plan
Training plans use these same calculations. Six questions give you a week-by-week calendar from the miles you run now.
More tools: Pace calculator, Race time predictor, Race readiness checker.