Built from 1,000+ VO₂ & lactate tests
You're putting in the work. But something's off.
Most runners are guessing their paces.
That's why progress stalls.
Easy runs that aren't easy. Threshold sessions based on goal times. Intervals that leave you drained. You're training hard, but not training smart.
Run Pace Pal gives you accurate training paces anchored to your current fitness — not guesses.
Know exactly how fast to run easy, threshold, and intervals. Then follow a structured plan. Then retest and watch your paces improve.
Takes 2 minutes. No credit card required.
How It Works
Four steps. Repeat every 4-6 weeks.
Enter a recent effort
A 5K, 10K, or simple field test. Whatever you've got.
Get your real paces
Easy, threshold, intervals — based on your physiology, not a goal time.
Follow a 4-6 week block
Structured sessions pushed to your watch. Train with intent.
Retest and update
Your paces improve. Your training updates. Progress compounds.
"We adapt volume, not paces. Stay anchored. Earn the upgrade at retest."
What you get
Your real training paces
Based on your current fitness — not guesses, not goal times.
Enter one effort. Get paces for every zone.
Your Training Zones
Week 3 of 6
Structure & clarity
A training block, not just numbers
4-6 weeks of structured sessions. Easy days are easy. Hard days have purpose.
Push to your watch. Know exactly what to do.
Progression
Earn faster paces at retest
Complete the block. Retest. Watch your zones shift faster.
We adapt volume, not paces. Stay anchored. Earn the upgrade.
Block Progress
Ready to retest
3 sessions felt easier than expected
Stop guessing. Start training with intent.
Know your zones
Exactly how fast to run easy, threshold, and intervals. No more second-guessing.
Get structured sessions
4-6 week training blocks built around your paces. Push to Garmin or Apple Watch.
See real progress
Retest and watch your paces improve. Track the gains that matter.
The result? Training that actually compounds.
No more fading in races. No more plateaus. No more wondering if you're doing it right.
Used by runners chasing PBs from 5K to marathon — including lab-tested athletes and run club members.
Is this for you?
Run Pace Pal is for runners who:
- Train consistently but feel stuck or unsure if it's working
- Want clarity on their training paces — not more motivation
- Are willing to test, follow a plan, and retest to see progress
Not for complete beginners or runners looking for done-for-you coaching.
Why we're different
Most training plans give you generic paces. We don't.
Your paces, from your physiology
Training zones calculated from Critical Speed — a proven measure of your aerobic fitness. Not a percentage of a race time you ran 3 years ago.
Volume adapts, paces stay anchored
Feeling tired? We reduce the volume, not the quality. Your paces are earned through testing — they only change when you prove you're ready.
Retest every 6 weeks
No guessing whether it's working. Run a simple field test, see your new numbers, and unlock faster training zones. Progress you can measure.
Targets your weaknesses
Our limiter analysis pinpoints what's holding you back — aerobic base, speed endurance, or neuromuscular power — and builds your block around it.
Frequently asked questions
Critical Speed (CS) is the fastest pace you can sustain without accumulating fatigue at an accelerating rate. Think of it as your aerobic ceiling. It's calculated from 2-3 maximal efforts over different distances — like a 3-minute and 12-minute time trial. It's the gold standard in exercise science for setting training zones, and it's far more accurate than generic race-time calculators.
No. Everything works from simple field tests you do at your local track or parkrun. Just run a couple of hard efforts and we calculate your zones. If you do have lab data (like a lactate test), you can use that too — but it's completely optional.
From 800m to marathon. Your training zones are based on your physiology, so they apply to all distances. When you build a training block, you choose your target event and we tailor the session types accordingly — more speed work for shorter races, more threshold and tempo for longer ones.
Every 4-6 weeks is ideal. That's roughly the length of one training block. After completing a block, you retest to see if your Critical Speed has improved. If it has, your zones update automatically and you get faster paces for the next block. That's how progress compounds.
Yes. Export any session as a Garmin FIT file or push workouts directly to Intervals.icu. You'll get target paces on your wrist so you can focus on running, not remembering splits.
Run Pace Pal works great alongside coaching. Many coaches use our tools with their athletes for zone calculation, limiter analysis, and session planning. The data helps coaches make better-informed decisions about your training.
You can calculate your training zones for free — just enter a recent 5K time or a couple of effort times. Full access to training blocks, your calendar, limiter analysis, and watch exports is available with a subscription.
Ready to train with certainty?
Get your accurate training paces in 2 minutes. Free to start.
Stop guessing — get your paces freeJoin runners who've stopped guessing and started progressing.