Posted August 24, 2011 by Coach Jay Stephenson
This pacing chart is designed to help you estimate what paces you should be running. We say estimate because so many things can effect your running pace on a given day. For example running 7mins per mile in 50 degree weather with no wind is much easier than running 7min pace per mile in 80 degrees with 20mph winds. You can also use this chart to help you decide what kind of shape you are in for different distances. For example, if you are in 22:00 5k shape you should be able to run 45:42 for 10k. Also, if you are in 22:00 5k shape you should be able to go to the right or the left of 22:00 5k and figure out what pace to run for your very easy runs (Zone 0), easy runs (Zone 1), moderate runs (Zone 2), marathon pace, hard runs (Zone 3), 10k pace to 100m pace.
Check out the printable version calculator
Description of Zones:
Zone 0 (very easy) – This Zone is pure recovery and is designed to be very easy running. Most westerners do not ever run this pace.
Zone 1 (easy) – This Zone is designed to be easy running. This is your more common western “easy run.” In Kenya they run much slower than this when you say “easy run.”
Zone 2 (moderate) – This Zone is probably where you feel good running a little faster than easy and a lot of people get into a “groove” running this pace. In the exercise physiology world this is called Aerobic Threshold.
Marathon Race Pace or Zone 2.5 – Somewhere between your Zone 2 and Zone 3 paces falls your Zone 2.5 pace and this is most likely very close to your Marathon Race Pace. I just call it Marathon Race Pace.
Zone 3 (hard) – This Zone is designed to be hard running. Most likely this is a little slower than your 10k Race pace.
Zone 4 (very hard) – This Zone is designed to be very hard running. Most likely this is faster than your 10k Race pace.