Two free tools to help you pace your workouts and structure your week around the right intensities.
Drag the slider to a pace and see your projected finish times, held evenly across each distance.
Finish times assume you hold the selected pace for the whole distance.
The Norwegian 5-zone intensity model (Olympiatoppen). Enter your max heart rate to see your personal ranges. Most of your running should sit low; the magic is keeping easy days easy and threshold work controlled.
% of max HR are guideline ranges from the Norwegian model; true zones are individual and best set with a lactate or threshold test. Not medical advice.
Run the Norwegian Way