Easy
Aerobic running and long-run control
per km
6:40
per mile
10:44
Interval pace
Interval pace calculator
Interval is faster than threshold, and shorter. Put in an honest race. You get the interval range next to easy and threshold.
Included on this page
Interval pace from current fitness
Clear split from threshold and easy
Use for short hard reps with real recovery
Recent result
Calculate your training paces
Finish time
45:00 for 10 km
VDOT estimate
45.3
from race result
Race pace
4:30/km
Marathon
Sustainable race-specific endurance
per km
5:50
per mile
9:23
Threshold
Comfortably hard tempo and cruise intervals
per km
5:15
per mile
8:27
Interval
VO2max repeats around 3-5 minutes
per km
4:50
per mile
7:47
Repetition
Fast relaxed reps and economy work
per km
4:35
per mile
7:23
Turn these paces into a full adaptive race plan.
Runapt uses your current fitness, race date, training days, readiness, and route needs to build the whole block around these targets.
Build my adaptive race planTraining notes
Make the plan fit the runner.
Interval vs threshold vs easy
Easy builds the base. Threshold is hard but holdable for longer blocks. Interval is harder still — short reps, honest recoveries, not a continuous grind.
Recovery is part of the pace
If the jog between reps turns into a crawl because the interval was too hot, the session failed even if the watch looks impressive.
One quality day, not three
Intervals sit next to easy volume. Stacking interval, tempo, and a long hard run in the same week is how freshness disappears.
FAQ
What is interval pace in running?
Interval pace is a hard training pace used for short repetitions, typically faster than threshold and slower than all-out sprint work. VDOT sets it from a recent race.
How do I calculate interval training pace?
Enter a recent race result in the calculator above. It returns Jack Daniels VDOT interval pace along with easy, marathon, threshold, and repetition zones.
Is interval pace the same as 5K pace?
Often close, but not identical. Use the VDOT interval number rather than forcing every rep at exact 5K race pace.
Should every hard day be intervals?
No. Mix with threshold/tempo work and protect easy days. See the tempo and VDOT calculators for the neighbouring zones.
Related guides
Keep building the plan.
VDOT calculator
VDOT calculator for training paces
A VDOT calculator. Enter a recent race and get Jack Daniels paces for easy, marathon, threshold, interval, and reps. Free. Minutes per km and per mile.
Open guide →Free calculator
Free Tempo Run Pace Calculator
Calculate your tempo and threshold run pace targets from a recent race or time trial result. Optimize your structured speed workouts for free!
Open guide →Threshold pace
Threshold pace calculator
Calculate lactate threshold / threshold pace from a recent race result. Distinct from a continuous tempo block. Free VDOT-based target.
Open guide →Free calculator
Free Easy Run Pace Calculator
Easy pace from a recent race. A range, so the recovery day stays a recovery day.
Open guide →Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.