← All toolsYour training paces
Pace & zone calculator
How should I train?
Your easy, long, marathon, threshold and interval paces, each with the heart rate to match, so your watch and your legs are training the same effort.
From your coach
“These are the paces your current fitness supports, each with the heart rate to match. Keep the easy days genuinely easy, conversational, and let the harder days earn their effort. Train to the number that agrees with how it feels.”
JHJason HuntFounder & Head Coach
Easy
5:18–5:43/km
117–137bpm
Conversational — full sentences, no strain
Long run
4:58–5:18/km
122–140bpm
Steady time on feet, never race pace
Marathon
4:36/km
140–157bpm
Goal pace
Threshold
4:25–4:35/km
157–166bpm
Comfortably hard and controlled
Interval
4:04–4:12/km
167–180bpm
Hard but repeatable across the reps
Recovery
6:03–6:38/km
90–108bpm
Genuinely slow — slower than feels right
Heart rates are a % of your estimated max of about 180 bpm (Tanaka, 208 − 0.7·age, more accurate than 220 − age). Add your resting HR for more personal ranges (Karvonen). Paces follow the Daniels model. Estimated max HR varies roughly ±10 bpm between people, so treat the ranges as a guide and adjust to feel.
Lock this in.
Turn this into a full plan, then have a coach watch every run.