Running pace
min/km

Pace is the time it takes you to cover 1 kilometer, expressed in minutes and seconds per kilometer (min/km). It's the most widely used metric by runners to control intensity and plan race paces. For example, a pace of 5:30/km means you run each kilometer in 5 minutes and 30 seconds.

Unlike speed (km/h), pace is more intuitive for runners because it allows you to easily calculate a race finish time. If your pace is 5:00/km, you'll complete a 10K in 50 minutes, a half marathon in ~1h45 and a marathon in ~3h30.

But pace isn't just for racing. Each type of workout has a specific pace: easy run, marathon pace, threshold, interval and repetition. Running at the correct pace for each session is essential to maximize benefits and avoid overtraining.

The most accurate way to calculate your training paces is using Jack Daniels' VDOT methodology. Here's how it works: enter your recent race time (5K, 10K, half marathon or marathon) and the calculator determines your VDOT — a functional estimate of your VO2max. From that number, all 5 training paces are automatically calculated.

For example, if you ran a 5K in 25:00, your VDOT is approximately 38.6. This means your easy run pace should be between 6:30 and 7:10/km, your threshold pace is around 5:27/km and your intervals should be done at ~4:55/km. Running outside these paces hurts the quality of the workout.

Recalculate your paces every 2-3 months or after each race. As you improve, your training paces should be updated to continue providing the right stimulus.