Your paces
Recent race distance
Finish time
VDOT
Training paces
- EasyConversational. 80% of weekly mileage.
55 :2929 / km88 :5050 / mi - MarathonGoal marathon effort. Controlled.
44 :5454 / km77 :5353 / mi - ThresholdComfortably hard. 20–40 minute efforts.
44 :4040 / km77 :3131 / mi - IntervalVO2max work. 3–5 minute reps.
44 :1717 / km66 :5353 / mi - RepetitionMechanics and speed. Short, sharp reps.
33 :5959 / km66 :2525 / mi
Paces are the targets. Reshape is the week that hits them at the right time.
What each zone is for
Easyis where most of your mileage lives. It builds aerobic capacity, strengthens connective tissue, and teaches your body to burn fat well. If you can hold a conversation in full sentences, you’re there.
Marathonpace is goal-race effort for distance runners. It’s harder than easy, easier than threshold. Use it in long runs to rehearse race feel.
Threshold sits at the edge of what you can sustain — about an hour of honest effort. This is where tempo runs and threshold intervals live. Raises your sustainable pace.
Interval is VO2max work: 3 to 5 minute reps at near-max sustainable effort. Pushes the ceiling.
Repetition is short, sharp, and fast. 200s, 400s, strides. Sharpens running economy and mechanics.