HEALTH AND TRAINING

Training pace calculator

Alternative name: Training running pace calculator

This training pace calculator will help you find your running pace to use when training. The calculator will estimate your different training tempos based on an estimated VO2 Max.

Results

Easy running tempo per kilometer: 5 minutes, 33 seconds
Long distance running tempo per kilometer: 6 minutes, 16 seconds
Tempo run per kilometer: 4 minutes, 37 seconds
VO2 max running tempo per kilometer: 4 minutes, 10 seconds
Speed training tempo per kilometer: 3 minutes, 51 seconds

This calculator uses the Jack Daniels formula for estimating VO2 Max. We use this estimate to then estimate your training tempos. Please keep in mind that these are estimates.


Our calculations

At Calculatorian, we are keen to share our knowledge, be transparent and open to feedback. Here are the calculations used to create this calculator. If you find an error or deficiency, contact us and we'll fix it in an instant!

Easy running tempo per kilometer was calculated like this:

Step 1

First we need to calculate the variable minutes. minutes = total race time in minutes.

Step 2

Then we need to calculate the variable speed. speed = meters per minute.

Step 3

Then we need to calculate the variable vs. vs = VO2.

Step 4

Then we need to calculate the variable pvm. pvm = percent max.

Step 5

Then we need to calculate the variable VO2Max. VO2Max = VO2Max.

Step 6

Then we need to calculate the variable Easy. Easy = velocity when using 70% of VO2Max.

Step 7

Finally we put it together and calculate it like this:

Long distance running tempo per kilometer was calculated like this:

Step 1

First we need to calculate the variable minutes. minutes = total race time in minutes.

Step 2

Then we need to calculate the variable speed. speed = meters per minute.

Step 3

Then we need to calculate the variable vs. vs = VO2.

Step 4

Then we need to calculate the variable pvm. pvm = percent max.

Step 5

Then we need to calculate the variable VO2Max. VO2Max = VO2Max.

Step 6

Then we need to calculate the variable Long. Long = velocity when using 60% of VO2Max.

Step 7

Finally we put it together and calculate it like this:

Tempo run per kilometer was calculated like this:

Step 1

First we need to calculate the variable minutes. minutes = total race time in minutes.

Step 2

Then we need to calculate the variable speed. speed = meters per minute.

Step 3

Then we need to calculate the variable vs. vs = VO2.

Step 4

Then we need to calculate the variable pvm. pvm = percent max.

Step 5

Then we need to calculate the variable VO2Max. VO2Max = VO2Max.

Step 6

Then we need to calculate the variable Tempo. Tempo = velocity when using 88% of VO2Max.

Step 7

Finally we put it together and calculate it like this:

VO2 max running tempo per kilometer was calculated like this:

Step 1

First we need to calculate the variable minutes. minutes = total race time in minutes.

Step 2

Then we need to calculate the variable speed. speed = meters per minute.

Step 3

Then we need to calculate the variable vs. vs = VO2.

Step 4

Then we need to calculate the variable pvm. pvm = percent max.

Step 5

Then we need to calculate the variable VO2Max. VO2Max = VO2Max.

Step 6

Then we need to calculate the variable VMax. VMax = velocity when using 100% of VO2Max.

Step 7

Finally we put it together and calculate it like this:

Speed training tempo per kilometer was calculated like this:

Step 1

First we need to calculate the variable minutes. minutes = total race time in minutes.

Step 2

Then we need to calculate the variable speed. speed = meters per minute.

Step 3

Then we need to calculate the variable vs. vs = VO2.

Step 4

Then we need to calculate the variable pvm. pvm = percent max.

Step 5

Then we need to calculate the variable VO2Max. VO2Max = VO2Max.

Step 6

Then we need to calculate the variable SpeedForm. SpeedForm = velocity when using 110% of VO2Max.

Step 7

Finally we put it together and calculate it like this:

Variables used in this formula

distance = Distance in kilometers
hh = Hours
mm = Minutes
ss = Seconds