How fast should you run?
Training hard is not about running as fast as you can every time you train.
Training hard is about running smart and knowing how fast to run.
The tool below was designed by Jack Daniels PhD to help athletes learn to run at a pace that is right for their current fitness level. Simply key in your most recent race time and you will get an estimate of your pace goals for various training intensities. Each time you do a race, key in your time and update your training paces. For full info about using the tool, visit runsmartproject.com.
IMPORTANT: The estimated training paces are for running on flat terrain. Do not try to mimic the paces when running uphill.
Train smarter. Run faster. Be stronger.
