Free tool
Training Paces
One recent race time sets every pace you need: easy, marathon, threshold, interval, repetition. Daniels' Running Formula, computed straight. Most of your week should be the slow one.
VDOT — your effective VO₂max per Daniels & Gilbert. The paces below follow from it.
Easy pace will feel insultingly slow. Run it anyway — roughly 80% of your weekly time belongs there. The fast paces are earned by the slow ones. Nobody will see either.
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