RunDoyen Hadley Pace Calculator

Developed by Coach Mark Hadley

Training Paces & Equivalent Race Times

Below are 3 different charts which show you equivalent races times and the training paces associated with those race times.  There are 3 charts to choose from based on the type of runner you are:

Neutral Runner

For the well rounded runner who races all different distances and fares similarly against their peers at most distances from 5k through the marathon.  If in doubt which chart to use, use this one as the majority of runners will fall into this category.

Aerobic Monster

For the aerobic monsters who tend to do better than their peers in the longer races (half marathon and marathon) and focus their training and racing there. 

Speed Demon

For the speed demons who tend to do better than their peers in the shorter races (5k and 10k) and focus their training and racing there.

Easy Runs

Category: Recovery
Purpose: promote recovery from stress workouts while maintaining or advancing cardiovascular fitness and adaptations to running
Workout: 20-90 minutes easy pace run
Feel: comfortable and relaxed, can easily carry on a conversation with training partner, never pushing the pace
Heart Rate: 65-75% of Maximum Heart Rate
Paces: see pace guide

Aerobic Monster

For the aerobic monsters who tend to do better than their peers in the longer races (half marathon and marathon) and focus their training and racing there. 

Speed Demon

For the speed demons who tend to do better than their peers in the shorter races (5k and 10k) and focus their training and racing there.