Running Training Zones Calculator
Calculate your 5 running training zones by pace or heart rate from your recent 5K time.
Structure your training for optimal improvement and race readiness.
Training Zones
Running Training Zones
Based on 5K race pace (McMillan Running system):
| Zone | Name | Intensity | Purpose |
|---|---|---|---|
| Zone 1 | Easy / Recovery | 65–75% effort | Recovery, aerobic base |
| Zone 2 | Aerobic / Long Run | 70–80% effort | Build endurance |
| Zone 3 | Tempo | 85–90% effort | Improve lactate threshold |
| Zone 4 | Threshold | 90–95% effort | Race-specific fitness |
| Zone 5 | VO2 Max / Intervals | 95–100% effort | Speed and power |
Most training plans recommend 80% of weekly mileage in Zone 1–2 and only 20% in Zone 3–5 (the 80/20 rule).