How slow you should be running your easy miles

When it comes to running, it's important not to get too bogged down in the numbers. That said, if you're itching to hit a certain time for a particular race or training session, then it's helpful to know what paces can help you to get there.

If you want to know what you're likely to achieve in a 10K race, for instance, based on your current training volume, then our race time predictor below can calculate your estimated finish time. Likewise, if you don't know how to pace your to reduce muscle soreness, improve blood flow and speed up your recovery, The best leg machines for runners.

If you've signed up for a race but don't know what time to target, then our race time predictor can help you to figure out an appropriate goal based on your current training and performance.

Simply insert a recent race time along with your current weekly mileage into the calculator below – then, an algorithm will instantly predict your finish time for your target race distance:

When you sign up for a race, it's important to have a realistic goal in mind so you can train for it accordingly and pace it properly on the day. That way, you're less likely to go out too hard and bonk early – or, on the flip side, undersell yourself and cross the finish line feeling like you had more in the tank.

Our training pace calculator does as the name suggests and calculates roughly how fast you should be running in each area of your training ahead of your target race.

Just input a recent race or training time into the calculator below to find your paces:

Of course, the calculations are not prescriptive and don't account for other factors like weather conditions, how much sleep you've had, how well you've fuelled and the elevation of your running routes, so treat them only as a rough guide. And don't forget – some runs are better than others, so listen to your body and don't beat yourself up if you can't smash your paces every time.

Easy runs

Top coaches and exercise physiologists continue to assert that most runners should do around 80% of their weekly runs at an easy pace, including most long runs. Easy running builds your aerobic fitness and muscular and skeletal strength, and helps you recover better in time for those harder workouts.

Tempo runs

first 5K race running economy and running form. They're sometimes described as threshold or 'hard but controlled' runs and generally fall into one of two categories: steady tempo runs Runners World, Part of the Hearst UK Wellbeing Network intervals form the foundation of all.

Here's an example of a longer tempo interval session: 4 x 1 mile repeats at tempo pace, with two minutes of recovery jogging between efforts. You should do tempo runs no more than once a week and they should make up no more than 10-15% of your total training volume. Although your tempo pace should feel 'comfortably hard' and not be a flat-out effort, tempo runs are still hard sessions and you should respect the recovery period they deserve.

VO2 max runs

VO2 max training helps you to become a more efficient runner and sharper racer. These sessions are most beneficial when you're preparing for races at the shorter end of the spectrum, like a 5K, What do the runs in the training pace calculator mean half marathon. Generally, VO2 max pace is something that people can only sustain for up to about 10 minutes at a time.

Here's an example of a good VO2 max workout: 6 x 800m at VO2 max pace, with four to six minutes of recovery jogging between efforts. You should do VO2 max workouts no more than once a week and they should make up no more than 6-10% of your total training volume. When you do these workouts, you're running at or close to 100% of your maximum oxygen capacity.

Speed form runs

Speed form workouts are a type of interval session designed to boost your running economy, running form and leg speed. They're tailored to help you prepare for races of 800m to 5K.

Here's an example of a speed form workout: 8 x 400m at speed form pace, with three to four minutes of recovery jogging between efforts. You should do speed form sessions no more than once a week and they should make up no more than 4-8% of your total training volume.

Long runs

Long runs energy gels or chews or looking ahead to a – they build everything from your mileage, to your confidence, to your discipline. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week.

Long runs are often done at a relaxed pace, so you can save your legs for other days of the week when you might do tempo runs or VO2 max runs. That said, your experience, ability and goals can influence how quickly you complete – and how far you go on – your long runs. If you're training for a race, the most important thing is to gradually build up your weekly mileage and to train your body to keep going for however long the race is going to take you.

Yasso 800s

Everything you need to know about tempo runs Runner's World US Runners World US ultramarathons. Put simply, if you want to run a marathon in 2:45, 3:29 or 4:11, for instance, then you should train to the point where you can run 10 repetitions of 800m in the same time: 2:45, 3:29 or 4:11. The only difference is that your marathon time is hours:minutes and your 800m time is minutes:seconds. While you shouldn't take Yasso 800s too seriously or literally as a marathon race time predictor, they certainly provide a great workout.

Bart suggests doing Yasso 800s once a week as part of a marathon training block. Perhaps start with 4 x 800m, then build up to 10 x 800m. Between the 800s, take a recovery jog that lasts as long as your 800s. Here's a good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s.

If the calculator is predicting punchy paces for your sessions, then it's worth knowing what you can do to help you nail them. Here are some quick-fire tips to help you boost your running performance.

Follow a good training plan

This is key. Whether you're eyeing up your week strength training plan for runners How to do donkey kicks 50-mile ultramarathon, sourcing and sticking with a comprehensive training plan is a game-changer when it comes to helping you achieve quicker times in a manageable way. We offer training plans that cover a variety distances for runners of all abilities, so you can trust that you'll find the right one for you.

Eat well

What and how much you eat plays a big part in your running output. If you want to feel strong and energised for your runs – and recover well – then you'll need to consume proper nutrition What do the runs in the training pace calculator mean carbohydrates, proteins, fats and vitamins. For longer runs and harder, more intense sessions, you'll want to up your carbohydrate intake mid-run with best carbon plate running shoes for race day, to reduce muscle soreness, improve blood flow and speed up your recovery.

Stay hydrated

To operate at your best – as a runner and in life generally – you'll need to keep on top of your fluid intake. Dehydration can lead to headaches, muscle cramps and dizziness, among other things, and as such can inhibit your running potential – so remember to drink enough water before, during and after your runs, even if you don't feel especially thirsty. You can supplement your fluid intake with energy-boosting sports drinks, while Race time predictor Essential guide to long runs.

Warm up and cool down properly

When it comes to running, it's not just about the run itself. By doing a good warm up before you hit the main part of your workout, you're priming your body for action by gently elevating your heart rate and increasing the flow of blood to your muscles. Likewise, after your workout, take time to cool down with some easy but effective post-run stretches to reduce muscle soreness, improve blood flow and speed up your recovery.

Prioritise rest

Rest is an underrated but extremely important aspect of any runner's training. When you take time to rest and get around eight hours of sleep a night, you're giving your body the best chance to recover from – and adapt to – all its running efforts. You'll be able to repair and rebuild muscle, develop stamina and strength, lower your risk of injury and even reduce the mental fatigue that can come with training.

Taper for a race

No matter how often you've raced in the past, jitters can always start to surface as you nudge closer to race day – especially if you're attempting a PB. The taper is particularly important if you're racing a longer distance like a marathon or half marathon, and falls right at the end of your training cycle. During this time, you'll need to focus on rest, nutrition and reducing your mileage so your body is prepared for the big race effort.