Running Pace & Training Zone Calculator
Enter a recent race result to get all five training pace zones - from Zone 1 easy/recovery through Zone 5 VO2max intervals - based on Jack Daniels VDOT principles. Nothing uploaded.
Race Result
Training Zones
| Zone | Description | Pace range |
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Learn more: training zones and the polarised approach
What are the five running training zones and how do they work
Zone 1 (recovery) is very easy, conversational pace - for active recovery runs. Zone 2 (easy aerobic) is comfortable but with noticeable effort - this is where base building happens. Zone 3 (moderate) is comfortably hard - tempo runs. Zone 4 (threshold) is hard and race-like - lactate threshold work. Zone 5 (VO2max/intervals) is very hard to maximal - short, high-intensity repeats. Each zone triggers a different physiological adaptation. The calculator derives all five zones from your recent race performance using the Jack Daniels methodology.
Why most training plans use the 80/20 polarised approach
Elite runners and coaches advocate the 80/20 rule: 80 percent of training in Zones 1-2, 20 percent in Zones 3-5. This approach builds aerobic base efficiently, improves fat oxidation, and allows adequate recovery. Most amateur runners make the opposite mistake - running too fast most of the time, staying in Zone 3. This leads to injury, burnout, and slower race times because you never have enough hard sessions to trigger VO2max or threshold improvements.
Zone 2 as the foundation of aerobic development
Zone 2 (easy aerobic) training builds mitochondrial density, capillary density, and the enzymes required for fat oxidation. It does not require extensive recovery - you can do Zone 2 runs almost daily. This makes it the anchor of any training plan. The calculator highlights Zone 2 prominently because this is where the majority of your training volume should live.
FAQ
How do I calculate my Zone 2 running pace?
Zone 2 corresponds to approximately 65-74 percent of your maximum aerobic velocity, which is derived from your recent race performance. For a runner with a 25-minute 5K, Zone 2 is roughly 6:00-6:45 per km (9:40-10:50 per mile) - a comfortable, conversational pace. Enter your race result in the calculator to get your exact Zone 2 range.
What are the five running training zones?
Zone 1 (recovery) is very easy, full conversations. Zone 2 (easy or aerobic) is comfortable, builds base. Zone 3 (tempo or moderate) is comfortably hard. Zone 4 (threshold) is hard, race-like effort. Zone 5 (VO2max or intervals) is very hard to maximal. Each zone has a specific physiological adaptation - most base training should be in Zones 1-2.
Why do most training plans use Zone 2?
Zone 2 (easy aerobic) training builds mitochondrial density, fat oxidation efficiency, and aerobic base without excessive recovery demands. Most elite runners do 80 percent or more of their training in Zones 1-2 (the polarised or 80/20 approach). Running too fast most of the time - the most common mistake - leads to injury and slower race times.