Running Pace Training Plans

Build training plans using pace zones to structure workouts and recovery.

Generate pace zones from a recent race or time trial using /health/running-pace-calculator.

Pace zones

• Easy/Recovery: conversational pace
• Tempo: comfortably hard, sustained
• Interval: faster than race pace; short repeats
• Long run: steady endurance

Weekly structure

• 1 long run
• 1 quality session (tempo or intervals)
• 2–3 easy runs + optional cross-training

Tips

• Progress volume gradually (10% rule)
• Schedule cutback weeks
• Prioritize sleep and nutrition

FAQs

How do I find my zones?

Use recent race time or a time trial; then calculate pace zones and update monthly.