Get Your 5 Free Training Zones in Under 2 Minutes
Built around your current 5K, so you can see if your "easy" is actually easy – or just junk miles in disguise.
No fluff. Just a first-pass framework based on how you're actually running right now.
Who This Is For
What You'll Get
5 Personalised Zones
Pace ranges based on your actual 5K performance
Red Flag Insights
See if your easy is too close to tempo (the #1 training mistake)
Zone Separation Check
Visual showing how distinct your training intensities are
"It's not a coach, and it's not lab testing.
It's your first serious look at whether your week is built on solid zones or educated guesswork."
How It Works
Tell Us About Your Running
Recent 5K time, training volume, goal distance
We Calculate Your Zones
First-pass zones derived from your performance
Get Your Breakdown
On-screen results + copy sent to your inbox
Common Questions
How accurate is this?
It's a good first pass based on your 5K performance. For gold-standard accuracy, physiology testing measures your actual LT1 and LT2 thresholds.
Do I need to be fast?
No. You just need to be running regularly and care about progress. This works for 18-minute or 35-minute 5K runners alike.
What happens after I get my zones?
You'll get a breakdown with your 5 zones plus an optional invite to see what testing and Run Pace Pal would look like for you.
Tell us about yourself
Thanks, Runner! Check your inbox for your zones breakdown.
Enter Your Recent 5K Time
Your Key Speeds (Estimated from 5K)
Your 5 Training Zones
Here are your personalised paces. Use these to structure your training week.
| Zone | Purpose | Pace | Feel |
|---|
What to do with these zones
This is a solid first-pass estimate. Use it to tidy up your training over the next 4 weeks:
- 1. Keep your easy runs in Zone 1-2. If you're often out of breath, you're probably in Zone 3.
- 2. Do your tempo work in Zone 4, not Zone 3. The difference matters for adaptation.
- 3. Save Zone 5 for structured intervals. Going there on "easy" days is the fast track to fatigue.
The next level is anchoring these zones to your real physiology through testing - that's where estimates become certainty.
See How Your Estimates Compare to Real Physiology
Lab testing measures your actual LT1 and LT2 thresholds. No more guessing whether your "easy" is really easy.
Learn About Testing + Run Pace PalCreate a Free Account
Save your zones, generate training plans, export workouts to Garmin.
Create AccountDownload Your Zones
Get a PDF copy to pin to your fridge or save on your phone.