Lunia · Free tools
Training Pace Zones
Explore five starting pace bands from a recent race result.
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How this calculator works
A Riegel exponent of 1.06 first converts your race to a comparable 10K pace. Recovery, easy, steady, tempo and interval bands use explicit pace multipliers of 1.30–1.50, 1.15–1.30, 1.06–1.15, 0.98–1.06 and 0.90–0.98 of that reference.
A worked example
Distance: 5 · Distance unit: Kilometres · Finish time: minutes: 30 · Finish time: seconds: 0
- Recovery
- 8:08 to 9:23 /km
- Easy
- 7:12 to 8:08 /km
- Steady
- 6:38 to 7:12 /km
- Tempo
- 6:08 to 6:38 /km
- Intervals
- 5:38 to 6:08 /km
These are illustrative inputs, not personal recommendations.
Common questions
Should I force easy runs to match this pace?
No. Easy effort should feel sustainable. Heat, hills, illness, fatigue and your current fitness can all call for a slower pace.
How should I use the result?
These are illustrative planning bands, not measured lactate or ventilatory thresholds. Use perceived effort, conditions and recovery to adjust them; a coach or exercise test can provide individual zones.
Sources & method references
- Pete Riegel: original time-prediction papersrrtc.net (opens in a new tab)
- Physical Activity Guidelines for Americansodphp.health.gov (opens in a new tab)
Formula-based results are estimates, not individual medical advice.