Key Takeaways
- Running pace zones help you train at the right intensity for specific adaptations
- Most runners should spend 80% of their training in easy zones (1-2)
- Threshold pace is the fastest pace you can sustain for about 60 minutes
- Training in the wrong zone can lead to overtraining or insufficient stimulus
- Use a recent race time for the most accurate zone calculations
What Are Running Pace Zones?
Running pace zones are specific intensity ranges based on your current fitness level that guide training efforts. Each zone targets different physiological adaptations, from building aerobic base to improving VO2max. Training in the appropriate zones ensures you get the right stimulus without overtraining.
This calculator uses established running science, including Jack Daniels' VDOT system, to generate personalized pace zones based on your race performance or threshold pace.
Understanding the Five Training Zones
| Zone | Name | Intensity | Purpose | % of Training |
|---|---|---|---|---|
| Zone 1 | Recovery | Very Easy | Active recovery, base building | 25-30% |
| Zone 2 | Easy/Aerobic | Easy | Aerobic development, fat burning | 50-55% |
| Zone 3 | Tempo/Threshold | Moderate-Hard | Lactate threshold improvement | 10-15% |
| Zone 4 | Interval | Hard | VO2max development | 5-8% |
| Zone 5 | Repetition | Very Hard | Speed, running economy | 2-5% |
Pro Tip: The 80/20 Rule
Elite runners spend about 80% of their training at easy paces (Zones 1-2) and only 20% at higher intensities. This polarized approach builds a strong aerobic base while allowing for adequate recovery. Most recreational runners make the mistake of running too fast on easy days.
How Are Pace Zones Calculated?
This calculator uses the VDOT methodology developed by renowned running coach Jack Daniels. VDOT is a measure of running fitness that accounts for both speed and endurance. From your race time, we calculate your VDOT score and derive appropriate training paces for each zone.
Zone Calculations Based on Threshold Pace
- Zone 1 (Recovery): 65-75% of threshold pace
- Zone 2 (Easy): 75-85% of threshold pace
- Zone 3 (Tempo): 85-95% of threshold pace
- Zone 4 (Interval): 95-105% of threshold pace
- Zone 5 (Repetition): 105-115% of threshold pace
How to Use Your Pace Zones
Easy/Recovery Runs (Zone 1-2)
These should make up the majority of your weekly mileage. You should be able to hold a conversation comfortably. If you're breathing too hard to talk, slow down. These runs build your aerobic base and aid recovery.
Tempo Runs (Zone 3)
Tempo runs are "comfortably hard" - you can speak in short sentences but prefer not to. A typical tempo workout is 20-40 minutes at tempo pace, which improves your lactate threshold.
Interval Training (Zone 4)
These are hard efforts with rest periods, typically 3-5 minutes in length. Examples include 800m or 1000m repeats. Zone 4 training improves your VO2max - the maximum amount of oxygen your body can use.
Repetitions (Zone 5)
Short, fast efforts of 200-400m with full recovery. These improve running economy and speed. Used sparingly, typically 5-10% of weekly volume.
Frequently Asked Questions
Use a recent race (within 4-6 weeks) where you ran a full effort. A 5K or 10K works best as they're long enough to be aerobic but short enough to run at maximal sustainable effort. Half marathon times also work well. Avoid using marathon times as they're more affected by pacing strategy and fueling.
This is the most common issue! Easy pace should feel genuinely easy - you should be able to hold a conversation. Running your easy runs too fast is one of the biggest mistakes recreational runners make. Trust the pace and let your body adapt. The aerobic benefits come from time on feet at low intensity, not from pushing harder.
Recalculate your zones after any race where you set a PR, or every 8-12 weeks during a training block. As your fitness improves, your zones should get faster. If you haven't raced recently, a time trial (like a hard 5K effort) can provide updated data.
Both have merits. Pace is more precise for workouts and race-specific training. Heart rate is better for easy runs as it accounts for factors like heat, fatigue, and terrain. Many coaches recommend using heart rate for Zone 1-2 runs and pace for Zone 3-5 workouts. Ideally, use both and let them inform each other.
VDOT is a measure of running fitness developed by coach Jack Daniels. It's based on the relationship between race performance and VO2max. Your VDOT score predicts equivalent performances across different distances and determines appropriate training paces. A higher VDOT indicates better running fitness.
Both heat and altitude increase physiological stress. In hot conditions, your heart rate will be higher for the same pace. At altitude, less oxygen is available. In these conditions, focus on heart rate or perceived effort rather than pace. Slow down by 5-10% in heat and 3-5% per 1000ft of elevation above your normal training altitude.