Running Pace Zone Calculator — English Endurance

English Endurance

Running Pace Zone Calculator

Calculate training zones and race pace equivalents from your threshold speed (LT2). Enter your threshold pace directly, or estimate it from a recent race result.

:
per mile
3:20 drag to adjust — or type above 10:00
: :
h min sec
Estimated threshold pace: —

Zone spectrum — % of threshold speed

Training zones

Zone % of threshold speed Pace / mile Description

Race pace equivalents

Race % of threshold Pace range / mile Notes

Threshold speed = LT2/MLSS — the highest speed at which lactate production and clearance are balanced, typically sustainable for 45–60 min at maximal effort. Zone 2 ceiling (LT1, the aerobic threshold) falls at approximately 80% of threshold speed. Race pace conversions use midpoint estimates for well-trained competitive runners and shift ±3–5% with aerobic economy and fitness level. Elite marathoners may sustain 93–96% of threshold; recreational runners typically 83–88%. Race-time estimates assume a recent all-out effort under good conditions.