Calculate Daniels training paces from a recent race. Get easy, marathon, threshold, interval, and repetition pace targets in min/km and min/mile.
This training pace calculator turns a recent race result into Daniels-style pace targets. Enter the distance and finish time from a hard effort — for example, a 25-minute 5K — and it estimates your VDOT and shows easy, marathon, threshold, interval, and repetition paces.
The paces follow Jack Daniels' Running Formula. Easy pace is shown as a range (59–74% VO2 max). Marathon pace is found by matching your VDOT to an equivalent marathon time. Threshold, interval, and repetition paces use standard percentages of VO2 max for tempo work, VO2 intervals, and short speed reps.
For the most accurate training paces, use a race or time trial from the last few weeks at a distance between 5K and half marathon. A 50-minute 10K or 1:45 half marathon works well. Very easy training runs or races from months ago may not reflect current fitness.
Pair these paces with the heart rate reserve calculator or VO2 max calculator for a fuller picture of training intensity. Paces are a guide — adjust for heat, hills, and how you feel on the day.
Other tools that pair well with this calculator.
Estimate VO2 max from a recent race distance and finish time. A practical fitness benchmark for runners tracking aerobic progress.
Free running pace calculator for km and miles. Enter distance, finish time, or target pace to work out the missing value, with kilometre splits.
Calculate heart rate reserve and training zones from resting and max heart rate. Plan easy, tempo, and threshold efforts with zone targets.
