Our training paces calculator recommends appropriate paces for six key types of running workouts
Results will be returned in pace per kilometer or pace per mile. The exception is for Yasso 800s, for which the pace given is per 800 meters .First, although the paces are stated precisely, such as 9:05 per mile or 4:53 per kilometer, you should usually use these figures as guides. Running 10 to 15 seconds slower or faster than the stated pace shouldn’t feel that much different on easy runs and long runs.
Second, for VO2 max and speed workouts, bear in mind that you’ll often be doing several repeats of shorter than a kilometer or mile. Use the given pace to figure out the proper time to shoot for in these shorter intervals. For example, if your stipulated speed workout pace is 6:00 per mile, you might do 6 x 400-meter repeats at 1:30 each, or 12 200-meter repeats at 45 seconds each. Similarly, if your recommended VO2 max pace is 6:40 per mile, you might do 6 x 800-meter repeats in 3:20 each.
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