This is a tool to calculate paces, multipoint paces, and estimated finish time for a variety of training activities, based on the given time and distances. Read on to learn more about different training paces, target heart rate zones, and five levels of training intensity. Take this initiative to support yourself and become a more conscious athlete!
Table of Contents
- Pace Calculator
- Multipoint Pace Calculator
- Pace Converter
- Finish Time Calculator
- Average 5K Running Pace By Age And Gender
- Average Running Pace By Gender
- World Record Paces In Running Races
- Types of training paces
- Training Based on Pace And Heart Rate
- Frequently Asked Question
Everyone who engages in different forms of training such as walking, running, biking definitely benefit from using a pace calculator. How much you exercise may not be as important as how you do it. If you push yourself so hard, you may wear out or hurt yourself. If you train too softly, you won’t be able to reach your goals. Use this calculator to define the pace for a range of sports such as running, walking, and cycling. This calculator can also measure the time or distance traveled based on a given time, pace or distance.
Multipoint Pace Calculator
Based on the distances of all segments of intermittent runs (or different activities) and the recorded time at each segment, the following multipoint calculator can help to determine a person’s pace. So, exercisers can track their performance at different attempts, allowing them to identify weaknesses for suitable solutions.
Finish Time Calculator
The calculator below will show a person’s finish time in all typical races such as 5K, 10K, half marathon, or marathon.
Average 5K Running Pace By Age And Gender
|Age(years old)||Men’s average pace(mins/mile)||Women’s average pace(mins/mile)|
Average Running Pace By Gender
The table below shows men’s and women’s average pace in 5K, 10K, half marathon and marathon races. The results are calculated based on the running pace of 10,000 people between 20 to 50 years old in the year 2020.
World Record Paces In Running Races
|World record time||9.58||19.19||43.03||1:40.91||3:26||12:37.35||26:17.53||02:02:57|
|World record time||10.49||21.34||47.60||1:53.28||3:50.07||14:11.15||29:17.45||02:15.25|
Types of training paces
There are some specific types of training paces that vary in their purposes, intensity, and maximum training duration. By clarifying the benefits of each training pace, you are able to design a healthy regimen and effective exercising plans to reach the goals.
Recovery pace is perhaps the most undervalued training pace. Some active athletes find it difficult to slow down even on easy days and underestimate the importance of a recovery training pace. Exercising at the recovery pace is essential after long or vigorous work-out sessions, ensuring the heart rate is gradually modified, and the muscles have time to relax. The recovery pace is only a little faster than your average walking pace and is roughly 2+ mins/mile slower than a half marathon or a marathon pace.
Exercising at an easy pace accounts for around 60-70% of a person’s maximum oxygen consumption (VO2 max). The easy pace is commonly used for long-lasting exercises or long-distance events (half marathon or marathon), as this pace focuses on the duration rather than the intensity. Even when you’re not aiming for a marathon race, easy-pace runs are good for your stamina. Also, starting at an easy pace is highly recommended for all beginners and should be maintained for at least 2-3 weeks before switching to more intensive activities. The easy pace is under your aerobic threshold that means if you are running 1-2 mins/mile slower compared to your marathon pace and still able to talk comfortably, you are probably at your easy pace. Exercises at an easy pace increase your overall physical health while further building your muscles and skeletal system. Specialists now recommend that runners spend 80-90 percent of their weekly workout time for easy runs.
Tempo Pace (Threshold Pace)
The tempo pace, which accounts for appropriately 88% of VO2max or 90% of your maximum heart rate, makes well-performed training with minimal tension. This pace is about 25-30 secs/mile slower than the average pace of many runners in a 5K race. This threshold pace is involved in most training programs, which aims to increase endurance. Training at the tempo pace should begin with 10 to 20-minute easy pace exercises, and gradually slow down before finishing the session (just to avoid any sudden stop at this pace). Your running economy will be improved as a result of the training. Exercising at the tempo pace should be performed at least once a week and should not account for over 10% of the total workout time.
Intervals Pace (Fartlek Pace)
Interval pace (also known as Fartlek pace) involves the alternation between vigorous and light physical activities. For example, you will run very fast for 1-3 minutes (usually at the pace that you can endure for around 15 minutes), then resting by running at your easy pace. The intensity and distance of interval workouts can change flexibly depending on your race target. Training at this pace will improve or maximize the overall speed and helps to get familiar with sudden changing paces. As a result, it is easier to perform short-distance events successfully. It is also noted that resting time between the interval workouts (called “recovery interval”) should not allow full recovery, and shorter intervals are proved to be better than longer ones.
Repetition training pace is more related to anaerobic metabolism rather than aerobic one. This training level is highly intensive so that the body will generate energy in the anaerobic condition in which fuel is transformed into energy with no oxygen involved. The repetition pace is a little faster than the interval one and different from the internal pace, this training pace allows full recovery between sessions. This training pace requires intensive repetitions (reps) to increase the heart rate up to 180 bpm, then quickly change to a recovery pace (by walking, for example). The next session is repeated until the heart rate goes down to 120 bpm. As a result of effective training, you should be able to perform all reps nearly at the same pace. Regular repetition workouts will lead to a faster speed and the ability to quickly increase the heartbeat to the expected rate, which is especially helpful in short-distance competitions (100m to 400m).
|Training pace||Effort level||% Max heart rate||Fuel source||Main purposes/ benefits||For length race||% of totaltraining time|
|Recoverpace||1||40-50%||–||RecoveryWarm-upCool down||Ultra marathon||–|
|Easy pace||2-3||60-70%||Mainly fats||Improve overall healthIncrease staminaBurn fat||10KMarathon||80-90%|
|Tempo pace||4-6||70-85%||Carbs and fats||Enhance enduranceImprove speedIncrease aerobic powerCardiovascular training||5K1 mileHalf marathon||8-10%|
|Intervals pace||8-9||90-100%||Mainly carbs||Get fasterIncrease anaerobic power||<1 mile||6-8%|
|Repetition pace||8-9||90-100%||Mainly carbs||Maximize speedImprove anaerobic power||<1 mile||5%|
Your pace is affected by several factors such as your overall fitness level and the frequency of training. Taking part in high-intensity interval training (HIIT), or repetition pace workouts will help you maximize your potential pace. To avoid getting hurt and muscle fatigue, note to increase the level of intensity and pace gradually.
Training Based on Pace And Heart Rate
Heart rate is the number of times a person’s heartbeats per minute (bpm), while pace refers to the speed of action or motion (mins/mile or mins/km). The relationship between pace and heart rate is positive, which means that a faster pace will lead to a faster heart rate. They can be applied to increase results, prevent overtraining, and monitor improvement and process day by day.
How To Measuring Heart Rate Accurately?
There are various ways to measure heart rate, including using heart rate monitoring devices or simply taking the pulse. Besides, resting heart rate and maximal heart rate are two other notable indicators to estimate the heart rate, which are also used to determine target heart rate zones to assess appropriate workout activities.
Measuring Heart Rate By Taking The Pulse
In order to assess if you are working out within the target heart rate zones, you must temporarily stop exercising and check your heart rate. You can feel your pulse in three places: your neck, chest, and wrist (highly recommended). The pulse can be felt on the wrist’s artery. Then apply light pressure to the artery with the index and your middle fingers. Start to count the heartbeats from zero for 60 seconds (or for 30 seconds, then multiply by two). For instance, if a 50-year-old person’s heart rate is between 109 and 129 beats per minute range, they are doing well for the goal of moderate-intensity exercises.
Estimating Resting Heart Rate
Common adult resting heart rates (RHR) usually range between 60 and 100 beats per minute (bpm) and vary based on ages, genders, and lifestyle; or some suggest that typical RHRs actually fall between the 50-90 bpm range. In general, the lower RHR, the more effective heart function, but RHRs of less than 50 bpm may indicate an unhealthy heart status or disease. A similar indication also happens when RHR is over 90 bpm.
Estimating Maximum Heart Rate
Maximum heart rate (MHR) can be calculated based on your age. Take 220 and subtract your age to have an estimated maximum heart rate for specific ages. The estimated maximum heart rate for a 50-year-old man, for example, is 170 bpm.
Even though it is the most widely-cited calculation commonly used to assess heart rate exercising zones, it is not regarded as the best way to measure the MHRs by fitness and health specialists. As MHRs differ greatly from person to person, even in the same sports, training activities, and age, this formula may not be absolutely accurate. However, MHR calculated by the formula above can be used to define your heart rate range so you can design a training session for specific goals such as burning fat or just enhancing overall health.
Target Heart Rate Zones
After defining the resting and maximum heart rate, it is crucial to know the target heart rate ranges. It refers to the heart rate ranges that different intensity levels of activities should be performed. You can easily track if you’re practicing at a proper pace and intensity level once your target heart rate is defined.
For light-intensity activities, the target heart rate is about 50% to 63% of a person’s maximum heart rate (MHR). For example, a 20-year-old person must maintain his heart rate ranging from 100-126 bpm when doing light workouts.
For moderately intensive exercises, the target heart rate should only account for 64-76 percent of MHR, indicating that moderately intensive exercises for a 40-year-old person will need a heart rate between 114-137 bpm.
And for highly intensive activities, it is required that the target heart rate should be maintained between 77-93% of MHR, which means that a 30-year-old person needs a heart rate between 146-162bpm throughout highly intensive activities.
The target heart rate zones for different ages are presented in the following table.
|Age(years old)||Maximum Heart Rate (bpm)||Target Heart Rate Zone(bpm)|
|Light activities50-63%||Moderate activities64-76%||Vigorous activities77-85%|
Heart Rate Training Zones And Appropriate Paces
Every level of training intensity elicits a different physiological response as well as transformation in the body. Exercisers can adjust daily training and vary it for particular demands by organizing workouts within certain levels of effort. Five intensity levels are categorized into five specific heart rate training zones, and different training paces should be performed at each level.
Zone 1: Warm-up zone
|Pace||More 30% slower|
|Appropriate training pace||Recovery pace|
Zone 1 is used to warm up or recover during interval workouts, being reached when your heart rate is about 50-60% of your MHR. Training in Zone 1 is almost effortless, and this is a level you can probably keep up all day and comfortably hold a conversation. It is basically a light effort to warm up/ cool down your muscles, slowly increase or decrease your heart rate, and get ready for the next session. This zone is also a safe place to start working out for beginners until cardiovascular fitness is enhanced.
Zone 2: Fat-burning zone
|Appropriate training pace||Easy pace, tempo pace|
This zone requires higher intensity than the warm-up zone (about 60-70% of MHR), but not at a highly ebullient pace. Around 85 percent of the calories burned in this zone come from fat. The higher intensity, the more calories your body will burn, but there is no time to separate fats to turn into energy. So, a greater amount of fat will be burnt when working out at a slower pace. Therefore, training in zone 2 is ideal for those who want to get fit and lose weight. This training zone is also suitable for training endurance and boosting metabolism.
Zone 3: Aerobic zone
|Appropriate training pace||Tempo pace|
|Suitable for||5K, 10K, half marathon|
In Zone 3, the body engages more muscle fibers and produces more mitochondria. Therefore, working out Zone 3 allows the body to strengthen capillary networks, supporting oxygen delivery to functioning muscles. As a result, muscle economy could be enhanced. This zone is recommended for exercisers who aim to build muscles and improve fitness. However, this zone is relatively challenging and will not be maintained for a long time as it’s above the comfort zone. You know you’re in this zone when feeling uneasy about holding the conversation, compared to the first two zones.
|Appropriate training pace||Tempo pace, interval pace|
Training in zone 4 increases muscle strength, helping to maintain high speed for longer durations. This zone is meaningful for short to medium-distance runners or swimmers who need to perform their races within 5 minutes and under. It’s also beneficial for endurance exercisers to do some anaerobic workouts as speed and stamina will be improved. However, zone 4 may be the most challenging and also risky level among the five training zones. The majority of over-training incidents occur at this level. Some amateur exercisers push themselves too hard without the appropriate recovery time and proper training paces. Therefore, in this zone, running or exercising at your maximum pace in all interval sessions is not encouraged, except for professional athletes.
Zone 5: Maximum zone
|Appropriate training pace||Interval pace, repetition pace|
|Suitable for||Short distance less than 1 mile|
This zone involves nearly 100% of effort, which is mainly used for some professional athletes. It is really challenging and intensive exercises that are only retained for the maximum of 3 minutes. Your blood lactate rate and heart rate will escalate to the maximum level while the amount of oxygen provided won’t be enough. Anyone practicing in this zone must obtain a doctor’s clearance and practice under a specialist’s supervision.
Summary of five training zones
|Goals||Zone||Feel like||Conversation||Example activities||Suggested duration|
|Lose Weight||1||Easy to breath||Talk normally||Warm upCool downWalking||20-40 minutes|
|2||ComfortableEasy breathingLight sweating||Easy to talk||Brisk walkingPlaying catchRunning||40-80 minutes|
|Improve Fitness||3||Light muscular strainModerate sweating||Few sentences||SwimmingJoggingJumping rope||10-40 minutes|
|Maximize Performance||4||Muscular fatigueHard to breath||Hard to talk||Jogging fastBiking (8-10mph)DancingIntervals workouts||2-10 minutes|
|5||Very exhaustedProbably can’t breathe.||No conversation||Biking fast (+10mph)Hiking uphillRepetition runs||1-5 minutes|
Generally, if you only aim for better overall health, focus mainly on zone 2. If you are more about burning fat or losing weight, you should combine zone 2 and zone 3 training. It is not too challenging for active exercisers to build muscles and increase the cardiovascular range by working out in all five zones (in an appropriate period in each zone).
You now have a better understanding of the Training Zones. During the workouts, check your heart rate to determine whether you performed at the expected zones and paces in order to adjust the level of effort accordingly. When preparing for the next race, you should follow the Training Zones to decide how intense the workouts must be.
Aerobic Threshold vs. Anaerobic Threshold
Zone 1 and 2 are under the aerobic threshold. The anaerobic threshold is above Zone 5 (In some heart rate zones versions, zone 5 is subcategorized into different levels of intensity). Zones 3 and 4 are the transition zones between the aerobic and anaerobic thresholds.
The aerobic threshold is when energy output shifts from primarily fat-based aerobic metabolism to primarily carbohydrate-based aerobic metabolism, which helps to balance the utilization between fat and carbohydrate. The rate of ventilation and lactate production will go up. Everything below the aerobic threshold is relatively light and gentle. However, when reaching the aerobic threshold, you switch to moderate-hard training intensity, referred to as the Aerobic zone, which accounts for 70-80% of MHR. Generally, aerobic exercises can feel entirely moderate. A 20 to 30-minute aerobic exercise is highly suggested to achieve the best results.
This is an ideal zone to bring muscular fitness and power to the next level while simultaneously improving the heart and lungs. Fat accounts for just half of the calories burned in this zone, but this zone requires a few more intensive exercises, so as a result, you will burn more calories than in the fat-burning zone.
Aerobic exercises are especially crucial when preparing for long-distance races like marathons or half marathons. Due to the moderate level of intensity, they can be maintained for a longer time. Having a higher aerobic threshold pace means more consistent exercising performance. Therefore, training in the aerobic zone is a key part of all marathon runners.
An anaerobic threshold can be seen as the point at which glycogen, instead of oxygen, is the body’s primary energy source. This exercising zone involves some vigorous and intense workout sessions (roughly 80 to 90 percent of MHR) in a short period of time. Therefore, although training in the anaerobic zone can improve a person’s physical fitness, it is not highly necessary for marathon training or any long-distance race because an anaerobic pace can only be maintained for a short time. In anaerobic exercises, fat makes up only 15 percent of the total calories burned.
However, due to the extreme intensity of training, the little amount of oxygen produced by the cardiovascular system can’t meet the muscle’s need. Therefore, muscles must break down sugar to turn into an energy source for the body, leading to an escalation of lactate. It is a reason why anaerobic workouts may cause fatigue, muscle strain, or burning feeling.
If there is no time for excess lactate to be cleared out from your blood, the workout will gradually become difficult to be continued. Although it is noted that lactate is also generated in the aerobic zone, it is used almost right after being made, and the amount of lactate accumulated into the bloodstream is unremarkable.
It isn’t to assume that anaerobic exercises are ineffective. Training within this zone or even slightly passing the anaerobic threshold in an appropriate amount of time still makes benefits. With the increasing anaerobic threshold, you can run faster before being exhausted. For example, some runners, who wish for a faster speed in short-distance races, still take the full potential of the anaerobic workouts.
How to estimate the aerobic and anaerobic threshold
Checking in a lab condition is considered the most optimal approach to estimate aerobic and anaerobic thresholds accurately. However, there are a variety of other ways that can be used to determine these two thresholds, such as using a heart rate monitor. A 30-minute test is another method. A person is asked to put their 100% effort into running, taking the average of their heartbeat in the last 20 minutes. This result indicates the estimated anaerobic threshold of that person. It is better when the test is performed separately. However, in cases of testing in a group, the test’s duration needs to be double longer (60 minutes). After having the anaerobic threshold result, the aerobic threshold can be calculated by subtracting 30 bpm from that number.
Runners focusing on speed for 5K and shorter distances will find Zone 4 and 5 workouts more relevant and valuable because of tempo, interval, or repetition training’s benefits. Since short-distance races will be almost performed in the most two intensive zones, the body must become accustomed to vigorous activities. Even so, nearly 50% of the total training time should be spent in the easy and recovery zones for resting and training aerobic capacity.
Those who target long distances, such as 10K, half marathon, and marathon, will find more benefits when mixing Zone 2 and 3 training with easy and tempo pace activities. The majority of 10K and half marathon is more in Zone 3, while most marathon races are usually within Zone 2. As a result, ensuring a robust aerobic capacity is critical.
The best strategy for safely losing weight is to combine light and challenging levels of effort when training. Although doing high-intensity physical activities burns more calories, the body will feel exhausted and overtrained quickly. Adding low-intensity cardio between sessions leads to a durable workout period for more fat burning.
Frequently Asked Question
What should paces be exercised on ‘hard days’ and ‘easy days’?
Novices and general exercisers are recommended to perform two hard days weekly. Advanced ones can have up to three hard days, but they need to pay more attention. Tempo-pace workouts, VO2-max, interval, or repetition activities are all examples of hard-day training paces. Easy pace and recovery pace are perfect for rest days.
Is 11mins/mile a slow pace?
An intermediate, fairly fit runner tends to finish 1 mile in average 9-10 minutes. For beginners, the pace can be up to 12-15 mins/mile. Elite running athletes are able to complete a mile within 5 minutes.
What is the appropriate running pace to lose weight?
Slower and low-intensity runs burn a greater amount of fat for fuel while taking more time to burn calories. As a result, it is recommended that low-intensity runs to lose weight should be more than 30 minutes. A quicker and intensive pace, on the other hand, will consume more calories in less time.
What is the good pace for a 400m interval run?
A 400-meter interval run should be performed at 90 secs/mile faster than your target. For instance, your target is to finish a half-marathon length in 10 mins/mile, so you need to practice the 400-meter intervals at a pace of 8:30 mins/mile.
Are tempo and threshold the same pace?
The terms tempo pace and threshold pace are used interchangeably. Tempo pace falls under the category of threshold training pace. They are both a form of maximum steady-state exercising pace to train at around the lactate threshold.
What is the ideal lactate threshold pace?
Professional and well-trained athletes’ lactate threshold pace is usually 25-30 secs/mile slower compared to their 5K-race pace. Requiring an effort of 6-7 out of 10, the lactate threshold is estimated by your 60-minute running pace. It could be a 10K pace or a 15K pace of some runners and a half-marathon pace of elites. Your heart rate will reach 85-90% of your estimated maximum rate.
What pace is the easy pace?
The ideal easy pace for better aerobic performance is roughly 55-75 percent of each individual’s 5K race pace, so the average easy pace is around 65 percent of that. Easy training pace at 75% faster or 55% slower than your 5K pace will not bring many effective results.
Why is my pace not better?
Lack of training consistencies such as mileage, number of sessions per week, as well as training intensity leads to failure in following effective training plans. Stress and other imbalances in daily life can also be the reasons, but sometimes it’s basically due to lousy concentration or lack of motivation.
Is speed or endurance more critical?
Speeding will be crucial if you’re preparing for a competition. However, if you are training for long-distance events, like a marathon, then higher endurance could be ideal. Endurance is also good for a weight-loss purpose.
Which is better, training through pace or heart rate?
For recovery days, heart rate training is more effective in maintaining the consistency of your attempts and focusing on the primary purpose, recovery. If your target is the faster speed for competitions, you should train at paces like tempo, interval, and repetition.
Pacing is vital in sports for achieving specific goals: faster speed for competitions, better health, good endurance, or something like that. Therefore, calculating and testing paces are necessary to know whether you’re training in a safe manner and towards the right direction.
Pace and heart rate are considered the two indicators that significantly impact the training results and health outcomes. Therefore, understanding training paces and heart rate training zones helps you maximize efficiency and rate your effort. Now you are able to estimate the heart zones, your current pace, and your training threshold. These numbers could be improved by practice, which will turn your zone 3 into your zone 2. Since your training economy and threshold increase, your threshold pace will probably be an easy pace.