We are all different, but these training intensities have always worked for me. I never really intentionally followed them, I just did them when I was running anyway but when I look back at sessions I have done over the last decade these were around the pace bands I ran to (and still do). Check out the Daniels’ Running Formula book if you want the in depth version of the below.

On the below calculator (at the bottom of this page) , Select Event Distance and input your time, then hit calculate.

The Race Paces just shows you how fast you need to run your splits in to run the time you input.

The Equivalent tab is a race predictor based on the time you provided.

The Training tab is the interesting one, it tells you how fast to undertake different types of running.

• Easy – most of your running should be spent doing easy running, it helps the body to recover, builds up resistance to injury, develops the heart muscle. You should do a minimum of 30 minutes when you do an easy run.
• Marathon – This is your estimated marathon pace. For those training for a marathon it is obviously useful to do some long runs at around this pace. Personally, when going out for a long steady run my pace will be between Marathon pace and the top end of easy pace.
• Threshold – If you are in top condition and ready to race hard, threshold running is the pace you can sustain for 60 minutes. In reality, in training this is difficult to keep on pace for more than 30 minutes, its tough running and you will be pleased when its over. This is also called Tempo running. You do not have to do a Threshold run in one go, you can break it down in to sections of say 5 or 10 minutes, have a short rest and go again.
• Interval Training – typically you run at around your 5k pace for distances of between 400m and 1000m and have a break between efforts. The length of the break will depend on the length of the interval. You don’t have to run to distance, you can run to time or on irregular circuit. You might also incorporate hill work.
• Repetition Training – Very high intensity running with longer recoveries. Typically shorter reps of 200m, 300m, 400m and perhaps 800m. Recovery would be 2 to 3 times as long as it took you to run the effort. Or slow jog the recoveries of the same distance as the effort.

A typical weekly plan for me might look like

Monday – Easy running for 50 minutes (right at the slow end of the pace band).

Tuesday – Interval or Repetition training (usually interval training for me).

Wednesday – Easy Running for 50 minutes (near the fast end of the pace band).

Thursday – Threshold Run – Typically 1 mile easy, 5 miles of hard effort, 1 mile easy.

Friday – Rest or Easy running.

Saturday – Parkrun at threshold + a bit more easy.

Sunday – Long steady run somewhere between easy and marathon pace. Typically 90 minutes or 12 miles.