RUNNING

Find your training paces here.

Enter a recent race result to get VDOT-based paces and exact workout splits. Created by @andygoesthedistance

Find your bike paces here and your swim paces here

YOUR CURRENT FITNESS

Enter a recent race

Finish time
Use a recent, all-out effortVDOT range 30–85
VDOT49.8

Equivalent 5K

20:00

Easy pace

4:54–5:53 /km
01 / TRAINING PACES

Your running paces

E

Easy pace

Aerobic volume
4:54–5:53 /km
M

Marathon pace

Steady endurance
4:32 /km200 m 0:54400 m 1:49
T

Threshold pace

Lactate clearance
4:16 /km200 m 0:51400 m 1:42
I

Interval pace

VO₂ max
3:55 /km200 m 0:47400 m 1:34
R

Repetition pace

Speed + economy
3:39 /km200 m 0:44400 m 1:28
02 / WORKOUTS

Running one of Andy’s workouts?

Pick a workout to see the full session and every target at your current fitness.