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🏃 Marathon Training Pace Calculator

Get all your training zone paces from your goal marathon time or a recent race result.

Input Method

Training Plan Phases

Phase 1 · Weeks 1–4
Base Building
Build aerobic base with easy and long runs. 80% of runs at easy pace. No speedwork yet. Establish injury-free routine.
Phase 2 · Weeks 5–10
Endurance
Long run increases to 26–30km. Introduce tempo runs weekly. Begin marathon-pace practice in long runs.
Phase 3 · Weeks 11–14
Peak Training
Highest mileage weeks. Race-specific workouts. Marathon-pace long runs. Intervals for speed maintenance.
Phase 4 · Weeks 15–16
Taper
Reduce mileage by 40–50%. Maintain intensity, reduce volume. Focus on rest, nutrition, and race-day logistics.

About the Training Zones

Easy/Recovery pace should feel genuinely easy — conversational, nasal breathing. Most runners run this 30–60 seconds per km too fast. Slowing down actually builds your aerobic base faster.

Tempo pace (lactate threshold) is "comfortably hard" — you can speak a few words but not full sentences. Running at this effort lifts your lactate threshold, allowing you to race faster.

Interval pace is your 5K race pace or faster. Run for 400m–1600m repeats with equal rest. Builds VO2 max and running economy.

The 80/20 Rule: Elite marathoners do approximately 80% of their running at easy effort and 20% at moderate-to-hard effort. Most recreational runners do the opposite, leading to injury and stagnation.