How many training zones are there?

Most running coaches use 5 zones: Easy/Recovery, Aerobic/Long Run, Tempo/Threshold, VO2 Max, and Speed/Repetitions. Each zone targets a specific physiological adaptation.

What percentage of training should be easy?

The 80/20 rule suggests 80% of your weekly mileage should be in Zones 1-2 (easy/aerobic), with only 20% in Zones 3-5 (hard/quality sessions).

How often should I update my training zones?

Update your zones every 4-8 weeks, or whenever you set a new race PB. As fitness improves, your zone paces should get faster.

RunCalcs

Training Zone Calculator — Find Your Training Paces

Calculate training pace zones from a recent race result for targeted training.

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How We Calculate This

Training Zone Calculation

Training zones are calculated as percentages of your race pace. The zones are based on the Jack Daniels training methodology:

Zone 1 (Easy): 125-135% of race pace
Zone 2 (Aerobic): 115-125% of race pace
Zone 3 (Tempo): 105-110% of race pace
Zone 4 (VO2 Max): 95-100% of race pace
Zone 5 (Speed): 85-92% of race pace

Frequently Asked Questions

Related Calculators

Heart Rate Zone Calculator

Calculate heart rate training zones from your max or resting HR.

Threshold Pace Calculator

Estimate your lactate threshold pace from race results.

Easy Pace Calculator

Calculate your easy and recovery run pace range.

Tempo Pace Calculator

Calculate your tempo run pace for sustained threshold training.

Interval Calculator

Calculate interval training paces for VO2 max sessions.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.