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Training paces
Turn maximal aerobic speed into clear targets for different efforts.
What is it for?
Turn your maximal aerobic speed into pace ranges for your sessions. Compare target speeds instead of running every session at the same pace.
How it works
- Use a recent measured MAS.
- Explore pace bands.
- Put the numbers in context with perceived effort.
Your result
| Session type | Pace range | % of MAS |
|---|---|---|
| Recovery | 5:41–6:28 /km | 58–66 % |
| Easy endurance | 5:04–5:52 /km | 64–74 % |
| Long run | 4:48–5:31 /km | 68–78 % |
| Tempo | 4:16–4:34 /km | 82–88 % |
| Threshold | 4:02–4:16 /km | 88–93 % |
| Intervals | 3:45–3:59 /km | 94–100 % |
| MAS | 3:36–3:45 /km | 100–104 % |
General MAS-based targets. Your plan also takes recent sessions and perceived effort into account. On easy runs, you should be able to speak comfortably. Let perceived effort guide you when terrain, fatigue or heat changes.
The words on this page, made clear
Choose a term for its definition and an illustrated example.
Understand the calculation
Speeds are fractions of maximal aerobic speed from the Koatch pace engine. Pace in seconds per km is 3,600 / speed in km/h. These general bands do not replace your plan’s adaptations.
General MAS-based targets. Your plan also takes recent sessions and perceived effort into account. On easy runs, you should be able to speak comfortably. Let perceived effort guide you when terrain, fatigue or heat changes.
Your questions, answered
Do I need an account to calculate?
No. Results and methods are freely available.
What does saving keep?
Your inputs, result and method version, in your private resources. Your plan and personal records are not changed.
Why can an estimate differ from my race?
The calculation does not know every condition or your preparation. A theoretical equivalent helps you explore a goal and compare it with your training.
Explore the next step
- Tool
Calculate MAS after a field test
Read a completed test result before using it as a reference.
Try the tool - Tool
Build an interval session
See the efforts, recoveries and total time of your interval session.
Try the tool - Advice
Easy running: how do you find your comfortable pace?
Understand what “easy” means beyond the number on your watch.
Read the advice
