Running Pace Pacer
PROCalculate optimal training paces for my 5K goal. Get personalized easy, tempo, and interval pace zones with weekly workout schedules.
Example Usage
“I’m training for my first 5K in 10 weeks. I can run about 2-3 miles at a 10:30 pace currently. I want to finish under 28 minutes and can train 4 days per week. What should my training paces be and what does this week’s schedule look like?”
Skill Prompt
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How to Use This Skill
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Copy the skill using the button above
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Paste into your AI assistant (Claude, ChatGPT, etc.)
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Fill in your inputs below (optional) and copy to include with your prompt
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Send and start chatting with your AI
Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| My goal 5K finish time in MM:SS format | 25:00 | |
| Current fitness: beginner, intermediate, or advanced | intermediate | |
| Number of training days available (3-6) | 4 | |
| My comfortable easy running pace per mile | 9:30 | |
| Weeks until my target race | 8 |
- Start with Your Goal: Tell the AI your target 5K time or most recent 5K result
- Provide Context: Share your fitness level (beginner/intermediate/advanced) and weekly availability
- Get Your Paces: Receive personalized training paces calculated from proven VDOT formulas
- Follow the Plan: Execute daily workouts with specific distances, paces, and recovery guidance
- Report Back: Share workout results for adaptive plan modifications
- Race Day: Use the pacing strategy guide for optimal performance
This skill functions as your personal running coach, providing the same pace calculations and periodization strategies used by elite coaches worldwide.
Research Sources
This skill was built using research from these authoritative sources:
- Jack Daniels VDOT Running Formula Industry-standard pace calculation using VDOT scores from race times
- McMillan Running Pace Calculator Race predictor and training pace calculator for multiple distances
- Nike Run Club Training Plans Adaptive guided runs and structured 5K training programs
- Garmin Coach & Training Zones Smart training recommendations with VO2max tracking
- Pete Riegel Race Prediction Formula Mathematical approach to predict race times across distances
- Hal Higdon Training Plans Time-tested 5K programs with beginner to advanced versions
- TrainingPeaks Workout Management Professional training platform for logging and AI coaching
- Running Science: Easy/Hard Days Balance Research showing 80% easy, 20% hard running for optimal adaptation