What pace should you train at?

How to read these paces

Why ranges?

A training pace is not a target to the second. Stay inside the range: the fast end on days you feel fresh, the slow end when it is hot, hilly, or you are tired.

Why does easy pace look so slow?

Because it should be. Most runners do their easy runs too fast, which tires them out without making them any fitter. If you can talk in full sentences, you are at the right effort.

Which time should I enter?

A recent one, run flat out, on a flat course. A time from two years ago or a relaxed run gives wrong paces. The closer the distance is to the one you are training for, the better the estimate.

Can I trust the estimated times?

They are equivalents, not promises. They assume you have trained for the distance: a good 10K does not guarantee the matching marathon without the long runs that go with it.

Where do the numbers come from?

From the formulas of Jack Daniels and Jimmy Gilbert, used by coaches since the 1970s. They are the same ones the Masir app uses. Everything is calculated in your browser: your time is not sent anywhere.