Indiana Distance Collective — Coach Justin Roeder
Know your paces.
Run with purpose.
Enter a recent race time. Get your min/mile training paces and heart rate zones — built for middle and high school distance runners.
Training paces from race fitness
Heart rate zones for threshold work
Free — built by Coach Roeder
Race & Training Pace Calculator
Enter a recent race result. Switch between min/mile training paces and heart rate zones using the tabs below.
Hours
HRS
Minutes
MIN
Seconds
SEC
Your Training Paces
—Enter your race details and tap Calculate to see your training paces.
Note: These paces and zones are starting points. A full coaching plan sequences them to your athlete's season and goals.
Work With Coach Roeder →
Two tools, one goal: run faster.
The pace calculator gives you precise min/mile targets across six training zones. The heart rate zones tab shows the same effort levels in beats per minute.
Min/Mile Training Paces
Train every zone. Build a complete engine.
Your fitness index is derived from a race result. Coach Roeder uses it to prescribe exact min/mile targets for six training zones.
Recovery (55–64%) — Very easy. Active recovery between hard sessions.
Steady / Aerobic (65–79%) — The bulk of your week. Builds aerobic base.
Sub Threshold (~80–86%) — Sustained tempo efforts and race-pace segments.
Threshold (88%) — Comfortably hard. Raises the ceiling before fatigue spikes.
Interval (98%) — 3–5 min reps. Improves oxygen delivery.
Repetition (~105%) — Short, fast reps. Speed and running economy.
Heart Rate Zones
Train at the right intensity every day.
Heart rate zones let you train by effort in real time — especially useful when pace is affected by terrain, heat, or fatigue.
Zone 1 (55–LT1) — Recovery. Easy effort between harder sessions.
Zone 2 (LT1–LT2) — Aerobic base. Majority of weekly training volume.
Zone 3 (LT2–92%) — ★ Threshold. Where quality sessions target.
Zone 4 (92–97%) — Sub-max. Hard intervals, used sparingly.
Zone 5 (97–100%) — Race effort. Maximum intensity only.