Running Pace
Running pace zones from race pace. Easy, tempo, threshold, interval. Jack Daniels VDOT, Pfitzinger.
📋 Quick Examples — Click to Load
📊 Pace Zones
📈 Zone Progression
🥧 80/20 Mix
🏁 Splits
For educational and informational purposes only. Verify with a qualified professional.
Running pace zones from race pace: Easy (1–2 min/mi slower), Tempo (20–30 sec slower than 10K), Threshold (~1 hr effort), Interval (5K pace). Jack Daniels VDOT and Pfitzinger. 80% easy, 20% quality.
Sources: Jack Daniels VDOT, Pfitzinger, ACSM.
Key Takeaways
- • Easy: 1–2 min/mile slower than race pace. Conversational.
- • Tempo: 20–30 sec slower than 10K. Comfortably hard.
- • Threshold: ~1-hour race effort. Improves lactate clearance.
- • Interval: 5K pace. 80/20 rule: 80% easy, 20% quality.
Did You Know?
How Do Pace Zones Work?
From Race Pace
Use a recent 5K, 10K, or half. Add 1–2 min for easy, 20–30 sec for tempo.
Splits
Per-mile splits = target pace × segment distance.
Training Mix
80% easy, 20% quality. Avoid the gray zone.
Expert Tips
Zone Reference (8 min/mi 5K)
| Zone | Pace |
|---|---|
| Easy | 9:30–10:00 |
| Tempo | 8:20–8:30 |
| Threshold | 8:00–8:10 |
| Interval | 7:30–7:45 |
Frequently Asked Questions
What are running pace zones?
Easy: 1–2 min/mile slower than race pace. Tempo: 20–30 sec slower than 10K pace. Threshold: ~1-hour race effort. Interval: 3–5 min at 5K pace. Jack Daniels VDOT and Pfitzinger define zones from race results.
How do I calculate splits per mile?
Splits = Total Time ÷ Distance. For 5 miles in 50 min: 10 min/mile each. Or target pace × distance for each segment. Use even splits for most races.
What is easy pace vs tempo pace?
Easy: conversational, 1–2 min/mile slower than marathon pace. Tempo: comfortably hard, 20–30 sec slower than 10K. Easy builds base; tempo improves lactate threshold.
What is threshold pace?
Threshold = ~1-hour race effort. The pace you can hold for ~60 min. Often 25–30 sec/mile faster than marathon pace. Improves endurance and lactate clearance.
How does Jack Daniels VDOT work?
VDOT is derived from a race result. One race predicts equivalent times and training paces. Easy, marathon, threshold, interval, and repetition paces all stem from VDOT.
What is interval pace?
Interval = roughly 5K race pace. 3–5 min repeats with equal rest. Improves VO2max. Pfitzinger: 5K pace for 800m–1200m repeats.
Key Statistics
Official Data Sources
⚠️ Disclaimer: Pace zones are estimates. Not medical or coaching advice.