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.
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.