Ascend tools

Training Pace Calculator

Estimate VO₂ max, training paces, workout splits, and equivalent race performances from a recent race result or goal time.

Inputs

Use these as starting targets. Adjust based on fatigue, terrain, weather, training volume, and how the effort actually feels.

Primary metrics

Estimated performance profile

Approx. VO₂ max
54
Estimated from race velocity and duration
Goal pace
4:13
per km · 6:47 per mile
Easy
4:48-5:17
per km
Threshold
3:58-4:03
per km
Interval
3:40-3:45
per km

Training paces

Easy
General aerobic running and recovery days
4:48 - 5:17/km
Long Run
Comfortable endurance-focused long runs
4:38 - 5:05/km
Race Pace
The pace needed for the entered goal
4:13/km
Threshold
Controlled hard tempo or cruise intervals
3:58 - 4:03/km
Interval
VO₂-style repeats, usually 3-5 minute efforts
3:40 - 3:45/km
Repetition
Fast relaxed reps with full recovery
3:22 - 3:30/km

Workout split targets

200m
0:51
400m
1:41
800m
3:22
1K
4:13
1200m
5:04
1 Mile
6:47

Race Pace splits are calculated from the selected training pace range.

Equivalent performances

5K
Estimated equivalent
18:34 · 3:43/km
10K
Estimated equivalent
38:42 · 3:52/km
Half Marathon
Estimated equivalent
1:25:22 · 4:03/km
Marathon
Estimated equivalent
2:58:00 · 4:13/km