Training pace calculator

Recently run a PB and started to wonder what else you could achieve? Or noticed improvements in your training and felt that it was time to really test your potential in your sessions? Handily for you, our training pace calculator does what its name suggests and calculates roughly how fast you should be running in each area of your training. Simply input a recent race or training time into the calculator to see how hard you should be running in each workout, trusting you keep up the running momentum.

Of course, the calculations are not prescriptive and don't account for other factors like weather conditions, how much sleep you've had, how well you've fuelled and the elevation of your running routes, so treat them only as a rough guide. And don't forget – some runs are better than others, so listen to your body and don't beat yourself up if you can't smash your paces every time.

Here it is. Get calculating!

Easy runs

Almost without exception, top coaches and exercise physiologists believe that most runners should do 80-90% of their weekly training at an easy run pace, including most of your long runs. Easy running builds your aerobic fitness, as well as your muscular and skeletal strength, and helps you recover better in time for those harder workouts.

Tempo runs

Tempo runs help to improve your running economy and your running form. They're sometimes described as threshold or 'hard but controlled' runs and generally fall into one of two categories: steady tempo runs of two to six miles, or longer tempo intervals with short recoveries.

Here's an example of a longer tempo interval session: 4 x 1 mile repeats at tempo pace, with two minutes of recovery jogging between efforts. You should do tempo runs no more than once a week and they should make up no more than 10-15% of your total training. Although your tempo pace should feel 'comfortably hard' and not be a flat-out effort, tempo runs are still hard sessions and you should respect the recovery period they deserve.

VO2 max runs

VO2 max training helps you to become a more efficient runner and sharper racer. These sessions are most beneficial when you're preparing for races at the shorter end of the spectrum, like a 5K, What is 80/20 training half marathon. Meet the cover star: Nathaniel Dye.

Here's an example of a good VO2 max workout: 6 x 800m at VO2 max pace, with four to six minutes of recovery jogging between efforts. You should do VO2 max workouts no more than once a week and they should make up no more than 6-10% of your total training. When you do these workouts, you're running at or near 100% of your maximum oxygen capacity.

Speed form runs

Speed form workouts are a type of interval session designed to boost your running economy, form and leg speed. They're tailored to help you prepare for races of 800m to 5K.

Here's an example of a speed form workout: 8 x 400m at speed form pace, with three to four minutes of recovery jogging between efforts. You should do speed form sessions no more than once a week and they should make up no more than 4-8% of your total training.

Yasso 800s

Yasso 800s Essential guide to long runs Runner's World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons. Put simply, if you want to run a marathon in 2:45, 3:29 or 4:11, then you should train to the point where you can run 10 repetitions of 800m in the same time: 2:45, 3:29 or 4:11. The only difference is that your marathon time is hours:minutes and your 800m time is minutes:seconds. You shouldn't take Yasso 800s too seriously as a marathon race time predictor – but they're certainly a great workout.

Bart suggests doing Yasso 800s once a week as part of your marathon training. Perhaps start with 4 x 800m, then build up to 10 x 800m. Between the 800s, take a recovery jog that lasts as long as your 800s. Here's a good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s.

Long runs

Long runs Health & Injuries Advertisement - Continue Reading Below – they build everything from your mileage, to your, confidence, to your discipline. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week.

Long runs are often done at a relaxed pace, so you can save your legs for other days of the week when you might do tempo runs or VO2 max runs. That said, your experience, ability and goals can influence how quickly you complete – and how far you go on – your long runs. If you're training for a race, the most important thing is building up the distance and training your body to keep going for however long the race is going to take you.

If the calculator is predicting punchy paces for your sessions, then it's worth knowing what you can do to help you nail them. Here are some quick-fire tips to help you boost your running performance:

Follow a good training plan

This is key. Whether you're eyeing up your How far is your longest marathon training run energy gels or chews 50-mile ultramarathon, sourcing and sticking with a comprehensive training plan is a game-changer when it comes to helping you achieve quicker times in a manageable way. We offer training plans that cover variety distances for runners of all abilities, so you can trust that you'll find the right one for you.

Eat well

What and how much you eat plays a big part in your running output. If you want to feel strong and energised for your runs – and support your recovery – you'll need to take on proper nutrition that adequately fuels your individual training demands and offers a good mix of carbohydrates, proteins, fats and vitamins. For longer runs and harder, more intense sessions, you'll want to up your carbohydrate intake mid-run with good warm up, how well youve fuelled.

Stay hydrated

To operate at your best – as a runner and in life generally – you'll need to keep on top of your fluid intake. Dehydration can lead to headaches, muscle cramps and dizziness, among other things, and as such can inhibit your running potential – so remember to drink enough water before, during and after your runs, even if you don't feel especially thirsty. You can supplement your fluid intake with energy-boosting sports drinks, with This is key. Whether youre eyeing up your Generally, VO2 max pace is something people can only sustain for up to about 10 minutes.

Warm up and cool down properly

When it comes to running, it's not just about the run itself. By doing a Generally, VO2 max pace is something people can only sustain for up to about 10 minutes before you hit the main part of your workout, you're beneficially priming your body for action by gently elevating your heart rate and increasing the flow of blood to your muscles. Likewise, after your workout, take time to cool down with some easy but effective post-run stretches to reduce muscle soreness, improve blood flow and speed up your recovery.

Prioritise rest

While rest might seem counterintuitive when it comes to running faster, it is in fact an underrated but extremely important aspect of any runner's training. When you take time to rest and get around eight hours of sleep a night, you're giving your body the best chance to recover from – and adapt to – all its running efforts. You'll be able to repair and rebuild muscle, develop stamina and strength, lower your risk of injury and even reduce the mental fatigue that can come with training.

Taper for a race

No matter how often you've raced in the past, jitters can always appear as you nudge closer to race day – especially if you're attempting a PB. The taper is particularly important if you're racing a longer distance like a marathon or half marathon, and falls right at the end of your training cycle. During this time, you'll need to focus on rest while reducing your mileage to prepare your body for the big race effort. If you avoid these tapering mistakes and do it well, the results can be huge.