Easy, marathon, threshold, interval and repetition paces from one race time
Training Pace Calculator
Enter one recent race. The calculator turns it into easy, marathon, threshold, interval and repetition paces, a time for every other distance, and adjustments for the heat and altitude you'll run in.
Start with a race you've run.
A recent finish time sets every training pace, a time for every other distance and, if you want it, paces for the heat and altitude you'll run in.
The twelve-week course
Tier I for a first marathon, Tier II for a big PB, Tier III for a BQ or faster. One video a week, with fueling, pacing, workouts, recovery and race planning in the week you need them.
Tier I
$24714 videos · 12 weeks
Your first marathon, or your first time on a real plan. Week 1 is three days of running. By the end you’ll run 16 miles (25.5km) and finish at marathon pace. We cover easy running, cross-training, fueling, recovery, your first threshold workouts, and how to run each half of the race.
Start Tier I
Tier II
$24714 videos · 12 weeks
You’ve done one or a few, but now we get faster. You should be holding 20–30 miles (32–48km) a week before Week 1. You’ll peak around 54–60 miles (87–97km), with marathon pace in your long runs, a 20-miler (32km), and a 10K time trial that sets your race pace.
Start Tier II
Tier III
$24714 videos · 12 weeks
You’re chasing a BQ or faster. You should be holding 30–40 miles (48–64km) a week before Week 1. You’ll peak at 60–70 miles (97–113km), with LT, CV and VO2max work, a 20-mile (32km) long-run workout, and an even-split race plan.
Start Tier III
All three
$494
$741Buy two, get the third free. That’s 42 videos, one for every kilometer of the marathon, and three training blocks from your first marathon to your first BQ attempt.
Get all three
How the numbers are worked out
Your fitness score
Two well-established curves describe running: how much oxygen a given speed costs, and how much of your aerobic maximum you can hold for a given time (nearly all of it for eleven minutes, 88% for an hour). Your race pins both, and their ratio is your score, a stand-in for your aerobic capacity. Every other number here is those curves run backwards.
Training paces
Each pace sits at a fixed share of that score, set so the results match well-tested coaching practice: easy at 61–70%, threshold at 88%, interval just under your VO2max pace and repetition faster still. Marathon pace is simply your projected marathon race pace.
Heat and altitude
Heat uses the temperature-plus-dew-point rule coaches use: nothing changes under 100, roughly 1% for every 10 points past 130, and more past 150. The dew point comes from the humidity you enter.
Altitude costs nothing to about 3,000 ft, then about 1.2% per 1,000 ft: the 8–10 seconds a mile on threshold and interval work at 5,000 ft that coaches quote. Repetition pace is left alone, because short, fully recovered reps aren't limited by oxygen.