Training zones and running pace basics

Use these tools together: Heart Rate Calculator, Heart Rate Zones Calculator, Zone 2 Heart Rate Calculator, and Running Pace Calculator.

1) Understand what each signal tells you

• Pace shows output: how fast you are moving.
• Heart rate shows internal load: how hard your body is working.
• RPE shows perceived effort: how hard the session feels today.

No single signal is perfect in every condition. Combining all three gives you a more stable view.

2) Keep most easy work in low-intensity zones

Most endurance plans improve when easy sessions stay truly easy. If pace rises but heart rate drifts high, back off. If heat or hills push heart rate up, use effort and breathing as the anchor instead of forcing pace.

3) Assign one purpose per run

• Easy run: build aerobic volume with low stress.
• Tempo or threshold: raise sustainable race pace.
• Intervals: improve speed and economy.
• Long run: extend durability and fuel strategy.

4) Recheck pace anchors every 3 to 6 weeks

Pace targets age quickly as fitness changes. Re-run your pace estimate after consistent training blocks, then update zone and workout targets in one pass.

5) Use context before forcing precision

• Heat, wind, and terrain can slow pace at the same effort.
• Poor sleep or high stress can raise heart rate at easy pace.
• When signals conflict, prioritize session intent over exact splits.

Consistent effort control is usually more valuable than perfect pace precision.

Last updated: February 12, 2026.