Copy of Run Pace Zone Calculator.xlsx

	A	B	C	D
1	5-Hour Athlete: Run Pace Zone Calculator
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3	Enter Your 5K Race Time
4	5K Time (hh:mm:ss)	0:23:37	← Enter your 5K finish time
5	Per Mile Pace	7:36	← Calculated from your 5K
6	Threshold Pace	7:51	← Per mile pace + 15 sec
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8	Zone	Low End	High End	How It Feels
9	Zone 1: Recovery	10:17	No upper limit	Feels easy, no muscular strain
10	Zone 2: Endurance	9:06	10:17	Feels comfortable, noticing muscle activation
11	Zone 3: Tempo	8:29	9:06	Feels comfortably hard, some muscular strain and fatigue are creeping in
12	Zone 4: Threshold	7:46	8:29	Clear feeling of strain and discomfort, but able to control and push through
13	Zone 5: VO2 Max	6:59	7:46	Close to maximum musclular strain and fatigue, very hard to hold
14	Zone 6: Neuromuscular	6:40	6:59	Short power bursts used to train form and force production
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16	↑ Change the 5K time in B4 to update all zones automatically
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