Suggested Training Paces

Enter a recent race result to calculate your suggested training paces

Time (H:MM:SS): : :

This calculation form uses JavaScript
Suggested Training Paces
Threshold:/400 m/mile
VO2 max:/400 m/km
Speed:/200 m/400 m

Directions for use:

  1. Enter a distance you have run recently in the first field after the “Distance:” heading. This must be a number.
  2. Select the units for the distance you ran, either kilometers or miles (1600 meters = 1.6 kilometers, etc.).
  3. Enter the time it took you to run that distance, in hh:mm:ss format after the “Time:” heading. All fields must be numbers.
  4. Click on calculate. Your suggested training paces will come out below the “Suggested Training Paces” heading.

How does this get your suggested training paces?

The formula used for this calculator is based on the studies of Jack Daniels, Ph.D. I found the charts in his book to be very useful for giving me approximate training paces but I hated always having to get the book out and refer to two different charts to get my training paces. So, after a little research and a lot of trial and error, I came up with some equations that fit what Daniels suggests very closely. You may notice some slight discrepancies in what this calculator suggests compared to what the charts in Daniels’ book suggest but everything I tried was within a second or two. If you find major discrepancies, please let me know and I will attempt to further tweak the formulas.

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