Running pace calculator
See how your pace compares to threshold pace, what load the session generates and what your critical speed is.
Everything is computed in your browser — the values you enter are never sent or stored.
Result
- Session pace
- 5:00 min/km
- run_IF
- 0.80
- Intensity band
- easy, aerobic base
- Load (runStress)
- 64
- Speed
- 12.0 km/h
Training paces relative to threshold
| Type | run_IF | Pace |
|---|---|---|
| Recovery | 0,75 | 5:20 min/km |
| Easy (Z2) | 0,85 | 4:42 min/km |
| Steady | 0,95 | 4:13 min/km |
| Threshold | 1,00 | 4:00 min/km |
| Above threshold | 1,05 | 3:49 min/km |
For reference: an athlete running 1200 m in 5:00 and 3000 m in 13:00 has a critical speed of 3.8 m/s. On hills and trails pace stops being meaningful — steer by heart rate or perceived effort instead.
How we calculate this
- run_IF = threshold pace / actual pace
- runStress = hours × run_IF² × 100
- CS = (D2 − D1) / (T2 − T1)
The formulas come from the app’s domain specification and are covered by unit tests. The same code powers zones inside the app.
Explore Trenaio plans
In the dashboard you can log workouts and use the training plan included in your tier. New account registration is currently closed.
This calculator is informational and does not replace a doctor, physiotherapist or coach. Results based on population formulas are estimates, not measurements. Read the full disclaimer →