Easy
Aerobic running and long-run control
per km
6:40
per mile
10:44
Free calculator
VDOT pace calculator
Use a recent race result to estimate current fitness and convert it into training paces you can use today.
Included on this page
Easy, marathon, threshold, interval, and repetition paces
Outputs min/km and min/mile
Best with a recent honest race or time trial
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.
Use current fitness
Training paces should reflect what you can run now, not only the goal you hope to reach.
Keep zones purposeful
Each pace has a different job. Mixing them randomly makes training harder to adapt.
Turn numbers into weeks
Paces become useful when they are attached to progression, recovery, and race timing.
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.