Sports

Training Pace Calculator

Find easy, tempo and interval paces from a recent race pace.

Calculated Output

Easy pace (s/km) 375

Tempo pace (s/km) 320

Interval pace (s/km) 285

Formula: Offsets from current race pace

Step-by-Step Breakdown

1. Values used:

2. Race pace minutes = 5 min/km

3. Race pace seconds = 0 s/km

5. Easy pace = 375s/km

6. Tempo pace = 320s/km

7. Interval pace = 285s/km

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The math behind it

A practical guide: easy ≈ race pace + 75 s/km, tempo ≈ +20 s/km, intervals ≈ −15 s/km.

5:00/km race pace → easy ~6:15, tempo ~5:20, intervals ~4:45.

Why run easy so slow?

Easy runs build aerobic fitness while keeping fatigue low.