This calculator works out your personalised training paces based on a recent race or time trial to ensure you are training at the correct intensity every workout.
1. Enter the event distance and your finish time.
2. Hit Calculate to get your VDOT score.
3. Navigate to the Training Paces tab for recommended paces for different types of runs.
💡 Tip: Take a screenshot of your training paces. These won’t change week to week — your workouts progress, but your paces stay the same unless you complete another time trial or your coach tells you to update them.
⚠️ Note: These paces are the upper limit. You’ll get better results by running slightly slower and finishing the full session, rather than pushing faster, needing more rest, and building fatigue with no added benefit. Training smart keeps you consistent, aids recovery, and delivers stronger long-term gains.
Treadmills can be especially useful for threshold runs, where sustaining the right hard pace for long intervals or moderate distance runs is critical.
If you struggle to hold pace outdoors — whether it’s due to terrain, wind, lack of suitable routes, or still developing your pacing ability — the treadmill provides a reliable alternative.
👉 Set the incline to 1% to better replicate outdoor running conditions, then convert your training paces (from the calculator below) from minutes per kilometre (min/km) to treadmill speeds (kph) using this Treadmill Pace Converter.