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.
Race & Training Pace Calculator
Enter a recent race result. Switch between min/mile training paces and heart rate zones using the tabs below.
Your Training Paces
—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 you the same effort levels in beats per minute — so you can train by feel or by data, depending on what you have available.
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 — from easy recovery runs to short, fast repetitions at race speed.
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. The threshold band (LT1–LT2) is where most quality work happens. Below it builds the aerobic base. Above it is reserved for race-day efforts.