🎯 Running Pace Zones
Training zones built from your 5K time
About this calculator
Effective run training is not one speed repeated daily, it is a mix of easy miles, tempo work, and fast intervals, each at a pace tied to your current fitness. This calculator takes your recent 5K time and derives the five classic training zones as percentages of your 5K pace, the method popularized by coach Jack Daniels.
Tip: Most runners run their easy days too fast. If you can only speak in short sentences, you are not in the easy zone.