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Training pace calculator

Knowing what pace to train at is just as important as knowing what pace to race at. Training at the right paces - from your easy runs to your speed sessions - will enable you to race at your goal pace and unlock that PB. But what are the right paces? We’ve created a calculator to tell you exactly that. Put in your goal race pace, and the distance you’re aiming for, and we will calculate the best paces you’ll need to complete your training at.

Training paces

These faster paces might look daunting, but they are supposed to be hard work. For more information on the pace definitions, we've pulled together a handy 'rate of perceived exertion scale' to better explain what these terms mean, and how they should feel. 

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Ready to put these paces into practice? Check out our speed session plans to see how you can use them in your training. 

An table showing running effort 1-10 and a description of how you should feel when applying each level of effort when running

Rate of perceived exertion scale

Not sure about your goal race pace?

Our race calculator will help you to determine exactly what race time you should be aiming for, to help you make these training paces even more accurate.

Why trust our training pace calculator?

A positive check mark to show that qualified running coaches have contributed to the information on the website

Compiled by three qualified running coaches

An icon of a list representing the specific personal data collected to help calculate your race pace

Uses personal factors such as age and weekly mileage

An icon of a stopwatch representing that the pace calculator can be used for athletes of all abilities and paces

Generates achievable targets for all abilities

An icon of a chart showing performance improvement over time

Tried and tested, with results speaking for themselves

A group of athletes running together on a structured speed session

Level up your training

Use our speed session plans to improve your training and help you hit that PB.

“I had no idea what to aim for in my first marathon. I used your race pace calculator to set a goal and can now train at the right paces. Thank you!”
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