PaceForge

The legs do the work; the numbers show what that work is worth—pace, prediction, proof.

Track · Train · Race

/training

Training

Turn your goal race time into daily paces, heart-rate zones, and example sessions. Complete Start on the home page first for auto-filled times from your VDOT.

How to use this page

Work through the tabs in order if you are new: Paces tells you how fast to run each workout type; Heart rate helps on hills or when pace varies; Workouts gives simple session templates tied to your goal distance.

Paces tab

Select your goal race (5K–marathon) and realistic finish time. Each row is a training intensity — easy runs should feel comfortable; harder rows are for specific days only.

Goal distance

Which race are you training for?

Emphasize easy volume, marathon-pace segments, and fueling practice on long runs.

Goal Marathon time

Target time

3:45:00

Adjust Hr · Min · Sec below

Min

Sec

Enter the time you are aiming for on race day, or keep the VDOT suggestion from Start if you completed the guide.

Easy / long run6:24/km
Most of your weekly runs. You should be able to hold a conversation. Builds aerobic base without heavy fatigue.
Marathon pace5:20/km
The pace you could hold for your goal race distance today. Use for race-specific segments and dress rehearsals.
Threshold (tempo)4:54/km
Comfortably hard — roughly hour-race effort. Improves lactate clearance; typical tempo runs.
VO₂ / interval4:42/km
Hard repeats with recovery jogs. Improves VO₂ max and running economy. Not every week.
Repetition4:32/km
Short, fast reps with full recovery. Neuromuscular speed; use sparingly in marathon blocks.