Guide
Running Pace Zones Explained
Understand easy, marathon, threshold, interval, and repetition pace zones and when to use each one.
Why pace zones matter
Training zones make workouts specific. Easy days build volume and recovery, while threshold and interval sessions build speed endurance.
Using one pace for every run can limit progress and increase fatigue risk.
How to use zone outputs
Use the calculator pace zones as your first draft, then adjust for weather, terrain, and current training block.
Repeat key benchmark sessions every few weeks and update your zone ranges as your fitness changes.