Running Speed Zones (Z1-Z5)

Compute the five training-pace zones (recovery to VO₂max) from your lactate-threshold pace.

Inputs

Lactate threshold pace, roughly your fastest sustainable 60-min pace.

Result

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How to use this calculator

  • Enter your lactate-threshold pace (use a recent 10K or HMP-equivalent if you don't know LT).
  • Read the five zone target paces.

About this calculator

A simple Joe-Friel-style 5-zone pace model anchored on lactate threshold (LT) pace — your maximum sustainable pace for around an hour of all-out racing. The multipliers (1.30 / 1.15 / 1.06 / 1.00 / 0.92) define easy through VO₂max ranges. For heart-rate-based zones use the karvonen-heart-rate-zones calculator.

Frequently asked

How do I find my LT pace?+
A 30-min all-out run after warm-up — average pace from minute 11 to minute 30 is approximately LT pace. Or use a recent 10K (LT ≈ 10K pace minus 5-15 sec/km).
Why are slower zones bigger multipliers?+
Pace is min/distance, so slower means more seconds. Z1 at 1.30× LT pace is the slowest, Z5 at 0.92× is the fastest.
How much time should I spend in each zone?+
For most distance runners: 70-80% Z1-Z2, 10-20% Z3-Z4, 5-10% Z5. The "polarized" model puts almost everything in Z1/Z2 and Z5.
Are these the same as Daniels' pace zones?+
Conceptually similar — Daniels uses Easy/Marathon/Threshold/Interval/Repetition with VDOT-derived paces. The zone multipliers here are simpler approximations.
Can I use these zones for treadmill speed targets?+
Yes — convert each zone's pace to speed (60 / pace-in-min/km = km/h) and set treadmill speed accordingly.

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