Running Pace Calculator
Daniels training paces from your threshold pace or a recent race result
Inputs
Average pace you can hold for a 30-minute time trial, in M:SS format. Example: 4:30.
Your training paces
Aerobic base — long, conversational runs
Marathon goal pace — sustained moderate effort
Lactate threshold — 30–60 min sustained
3–5 min VO2max efforts
< 2 min neuromuscular reps with full recovery
How these paces are computed
Both modes anchor on your threshold pace (T) — the pace you can hold for a 30-minute time trial. Easy / Marathon paces sit slower; Interval / Repetition sit faster.
Threshold-pace mode uses your input directly. Race-result mode derives VDOT (Daniels & Gilbert 1979 / Daniels 2014) from your race time and back-solves for the velocity at VO2max, then takes 86% as the threshold pace.
Offsets per zone (sec/km from T): E +75, M +30, T 0, I −15, R −45. These are the centres of Daniels' published bands; real bands are ±10 s/km wide. Source: Jack Daniels, Daniels' Running Formula (3rd ed., 2014).
Pace zones drift with fitness. Re-test 2–3 times per season — more often during a build phase, less often in maintenance.
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