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Pace & zone calculator
How should I train?
Clinic training ranges built with Daniels–Gilbert equations, plus optional rough heart-rate estimates to compare with feel.
Pace & zone calculator result
These Clinic training ranges start with Daniels–Gilbert equations and add coaching adjustments for each session purpose. Keep easy running conversational and use pace, heart rate and feel together rather than treating any one number as a threshold.
From your coach
“These Clinic training ranges start with Daniels–Gilbert equations and add coaching adjustments for each session purpose. Keep easy running conversational and use pace, heart rate and feel together rather than treating any one number as a threshold.”
JHJason HuntFounder & Head Coach
Easy
5:26–5:51/km
117–137bpm
Conversational — full sentences, no strain
Long run
5:07–5:27/km
122–140bpm
Steady time on feet, never race pace
Marathon
4:44/km
140–157bpm
Current equivalent
Threshold
4:32–4:42/km
157–166bpm
Comfortably hard and controlled
Interval
4:11–4:19/km
167–180bpm
Hard but repeatable across the reps
Recovery
6:11–6:46/km
90–108bpm
Genuinely slow — slower than feels right
Heart-rate bands are rough population estimates based on a Tanaka estimated max of about 180 bpm (208 − 0.7·age). Adding resting HR switches the calculation to the Karvonen heart-rate-reserve method, but it still does not measure your thresholds. Heat, fatigue, medication, device error and individual physiology can shift useful values.
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Build a free marathon plan from your current running, or apply for one-to-one coaching.
