Tinman Running Pace Calculator
Calculate precise training paces using the Tinman method for any race distance
Recent Performance
Hours
Minutes
Seconds
Preferences
CV (Critical Velocity) Training
Classic CV Session
6-8 x 1000m @ CV pace
45-60s standing/walking rest
Your CV pace should feel “comfortably hard” – not a race effort
Mixed CV + Speed
4 x (600m @ CV, 200m @ mile race pace)
60s after 600m, 2min after set
Builds race-specific endurance with speed elements
CV Endurance
3 x 2000m @ CV pace
90s rest
Focus on rhythm and form maintenance
Rep (Speed Development) Training
Classic Speed
8-10 x 200m @ mile race pace
200m very easy jog
Full recovery essential for quality
Speed Endurance
6 x 400m @ 1500m race pace
2-3min walking recovery
Focus on smooth acceleration
Sample Training Week (40-50 mpw)
Monday
Recovery
6 miles easy + 4-6 strides
2-3min slower than 5K pace
Tuesday
CV Workout
2mi warmup, 6x1000m CV, 2mi cooldown
CV = ~90% 5K race effort
Wednesday
Recovery + Strength
5 miles easy
Core/strength work post-run
Thursday
Endurance
8 miles steady
1min slower than 5K pace
Friday
Speed + CV
2mi warmup, 6x200m rep, 10min easy, 3x1000m CV
Quality double stimulus
Saturday
Recovery
6 miles easy
Very relaxed effort
Sunday
Long Run
12-14 miles
Last 2-3mi @ steady effort if feeling good
Race-Specific Modifications
5K Focus
- CV intervals: 600-1200m range
- Include regular rep sessions
- Long run: 90min maximum
10K Focus
- CV intervals: 1000-2000m range
- Reduce rep sessions
- Long run: up to 100min
Half/Full
- CV intervals: 1600-3000m range
- Minimal rep work
- Long run: up to 2.5 hours