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Using Pace Zone Index (PZI)

The Cutting-Edge Runner: Pace Zones Index (PZI)TM
» PZITM Summary - What is PZI?          » PZITM Details - Each zone explained         » PZITM Training Plans by Matt Fitzgerald

 

Recent Race (Min:Sec) Target Training Pace Zones (Min:Sec/Mile)
3k 5k 10k PZI 1: Gray I 2: L Aero 3: M Aero 4: H Aero 5: Gray II 6: Thresh 7: Gray III 8: VO2Max 9: Gray IV 10: Speed
18:10-17:41 32:55-32:01 68:04-66:21 50 59:59-14:42 14:41-13:21 13:20-12:15 12:14-11:37 11:36-11:02 11:01-10:41 10:40-10:09 10:08-9:58 9:57-9:39 9:38-2:40
17:40-17:13 32:00-31:06 66:20-64:37 49 59:59-14:23 14:22-13:02 13:01-11:57 11:56-11:19 11:18-10:45 10:44-10:24 10:23-9:52 9:51-9:41 9:50-9:23 9:22-2:40
17:12-16:46 31:05-30:15 64:36-62:55 48 59:59-14:04 14:03-12:43 12:42-11:39 11:38-11:02 11:01-10:30 10:29-10:09 10:08-9:36 9:35-9:25 9:24-9:07 9:06-2:40
16:45-16:21 30:14-29:33 62:54-61:17 47 59:59-13:46 13:45-12:25 12:24-11:22 11:21-10:45 10:44-10:14 10:13-9:54 9:53-9:20 9:19-9:09 9:08-8:51 8:50-2:40
16:20-15:57 29:32-28:42 61:16-59:40 46 59:59-13:28 13:27-12:07 12:06-11:05 11:04-10:29 10:28-9:58 9:57-9:38 9:37-9:04 9:03-8:53 8:52-8:35 8:34-2:40
15:56-15:34 28:41-28:00 59:39-58:10 45 59:59-13:12 13:11-11:51 11:50-10:50 10:49-10:15 10:14-9:44 9:43-9:24 9:23-8:52 8:51-8:41 8:40-8:23 8:22-2:40
15:33-15:12 27:59-27:19 58:09-56:44 44 59:59-12:51 12:50-11:30 11:29-10:34 10:33-10:00 9:59-9:30 9:29-9:11 9:10-8:40 8:39-8:29 8:28-8:10 8:09-2:40
15:11-14:51 27:18-26:41 56:43-55:23 43 59:59-12:42 12:41-11:21 11:20-10:21 10:20-9:47 9:46-9:18 9:17-8:59 8:58-8:28 8:27-8:18 8:19-7:57 7:56-2:40
14:50-14:31 26:40-26:04 55:22-54:07 42 59:59-12:26 12:25-11:05 11:04-10:07 10:06-9:33 9:32-9:05 9:04-8:46 8:47-8:16 8:15-8:06 8:05-7:43 7:42-2:40
14:30-14:12 26:03-25:29 54:06-52:48 41 59:59-12:13 12:12-10:52 10:51-9:54 9:53-9:21 9:20-8:54 8:53-8:36 8:35-8:04 8:03-7:54 7:53-7:33 7:32-2:40
14:11-13:54 25:28-24:55 52:47-51:43 40 59:59-12:00 11:59-10:39 10:38-9:41 9:40-9:08 9:07-8:43 8:42-8:25 8:24-7:52 7:51-7:42 7:41-7:23 7:22-2:40
13:53-13:37 24:54-24:24 51:42-50:36 39 59:59-11:48 11:47-10:27 10:26-9:30 9:29-8:57 8:56-8:33 8:32-8:15 8:14-7:44 7:43-7:34 7:33-7:15 7:14-2:40
13:36-13:20 24:23-23:53 50:35-49:32 38 59:59-11:31 11:30-10:15 10:14-9:18 9:17-8:46 8:45-8:21 8:20-8:04 8:03-7:36 7:35-7:26 7:25-7:07 7:06-2:40
13:19-13:03 23:52-23:24 49:31-48:31 37 59:59-11:20 11:19-10:04 10:03-9:08 9:07-8:36 8:35-8:11 8:10-7:54 7:53-7:28 7:27-7:18 7:17-6:59 6:58-2:40
13:02-12:48 23:23-22:55 48:30-47:33 36 59:59-11:08 11:07-9:52 9:51-8:57 8:56-8:25 8:24-8:01 8:00-7:44 7:43-7:19 7:18-7:10 7:09-6:51 6:50-2:40
12:47-12:40 22:54-22:28 47:32-46:37 35 59:59-10:58 10:57-9:42 9:43-8:47 8:46-8:16 8:15-7:52 7:51-7:36 7:35-7:11 7:10-7:02 7:01-6:43 6:42-2:40
12:39-12:19 22:27-22:02 46:36-45:43 34 59:59-10:47 10:46-9:31 9:30-8:37 8:36-8:06 8:05-7:42 7:41-7:26 7:25-7:03 7:02-6:54 6:53-6:35 6:34-2:40
12:18-12:05 22:01-21:38 45:42-44:50 33 59:59-10:38 10:37-9:22 9:21-8:28 8:27-7:57 7:56-7:34 7:33-7:18 7:17-6:51 6:50-6:42 6:41-6:27 6:26-2:40
12:04-11:52 21:37-21:13 44:49-44:01 32 59:59-10:28 10:27-9:12 9:11-8:18 8:17-7:48 7:47-7:25 7:24-7:10 7:09-6:47 6:46-6:38 6:37-6:19 6:18-2:40
11:51-11:39 21:12-20:51 44:00-43:13 31 59:59-10:18 10:17-9:02 9:01-8:10 8:09-7:40 7:39-7:18 7:17-7:03 7:02-6:39 6:38-6:30 6:29-6:10 6:09-2:40
11:38-11:27 20:50-20:29 43:12-42:27 30 59:59-10:09 10:08-8:53 8:52-8:02 8:01-7:32 7:31-7:10 7:09-6:55 6:54-6:31 6:30-6:22 6:21-6:03 6:02-2:40
11:26-11:15 20:28-20:07 42:26-41:43 29 59:59-10:01 10:00-8:45 8:46-7:53 7:52-7:24 7:23-7:03 7:02-6:49 6:48-6:25 6:24-6:17 6:16-5:57 5:56-2:40
11:14-11:04 20:06-19:46 41:42-41:00 28 59:59-9:48 9:47-8:37 8:36-7:46 7:45-7:17 7:16-6:59 6:58-6:45 6:44-6:19 6:18-6:11 6:10-5:51 5:50-2:40
11:03-10:53 19:45-19:26 40:59-40:19 27 59:59-9:41 9:40-8:30 8:29-7:38 7:37-7:09 7:08-6:52 6:51-6:37 6:36-6:12 6:11-6:04 6:03-5:46 5:45-2:40
10:52-10:42 19:25-19:08 40:18-39:40 26 59:59-9:32 9:31-8:21 8:20-7:31 7:30-7:02 7:01-6:45 6:44-6:32 6:31-6:10 6:09-6:02 6:01-5:42 5:41-2:40
10:41-10:32 19:07-18:49 39:39-39:01 25 59:59-9:25 9:24-8:14 8:13-7:24 7:23-6:56 6:55-6:39 6:38-6:26 6:25-6:04 6:03-5:56 5:55-5:37 5:36-2:40
10:31-10:22 18:48-18:31 39:00-38:24 24 59:59-9:18 9:17-8:07 8:06-7:17 7:16-6:49 6:48-6:33 6:32-6:20 6:19-5:58 5:57-5:50 5:49-5:32 5:31-2:40
10:21-10:13 18:30-18:13 38:23-37:49 23 59:59-9:11 9:10-8:00 7:59-7:11 7:10-6:43 6:42-6:27 6:26-6:15 6:14-5:51 5:50-5:44 5:45-5:27 5:26-2:40
10:12-10:03 18:12-17:57 37:48-37:14 22 59:59-9:04 9:03-7:53 7:52-7:04 7:03-6:37 6:36-6:22 6:21-6:10 6:09-5:45 5:44-5:38 5:37-5:21 5:20-2:40
10:02-9:54 17:56-17:41 37:13-36:41 21 59:59-8:57 8:56-7:46 7:45-6:58 6:57-6:31 6:30-6:17 6:15-6:04 6:03-5:41 5:40-5:34 5:33-5:17 5:16-2:40
9:53-9:46 17:40-17:25 36:40-36:08 20 59:59-8:51 8:50-7:40 7:39-6:52 6:51-6:25 6:24-6:10 6:09-5:59 5:58-5:37 5:36-5:30 5:29-5:10 5:09-2:40
9:45-9:37 17:24-17:10 36:07-35:37 19 59:59-8:45 8:44-7:34 7:33-6:44 6:43-6:19 6:18-6:05 6:04-5:54 5:53-5:33 5:32-5:26 5:25-5:06 5:05-2:40
9:36-9:29 17:09-16:55 35:36-35:07 18 59:59-8:34 8:33-7:28 7:27-6:39 6:38-6:14 6:13-6:00 5:59-5:49 5:48-5:29 5:28-5:22 5:21-5:02 5:01-2:40
9:28-9:21 16:54-16:41 35:06-34:38 17 59:59-8:27 8:26-7:21 7:20-6:35 6:34-6:09 6:08-5:56 5:55-5:46 5:45-5:25 5:24-5:19 5:18-4:58 4:57-2:40
9:20-9:13 16:40-16:27 34:37-34:09 16 59:59-8:22 8:21-7:16 7:15-6:30 6:29-6:04 6:03-5:51 5:50-5:41 5:40-5:21 5:20-5:15 5:14-4:54 4:53-2:40
9:12-9:06 16:26-16:14 34:08-33:42 15 59:59-8:16 8:15-7:10 7:09-6:25 6:24-5:59 5:58-5:47 5:46-5:37 5:36-5:17 5:16-5:11 5:10-4:50 4:49-2:40
9:05-8:59 16:13-16:01 33:41-33:15 14 59:59-8:11 8:10-7:05 7:04-6:20 6:19-5:54 5:53-5:41 5:40-5:32 5:31-5:13 5:12-5:07 5:06-4:46 4:45-2:40
8:58-8:52 16:00-15:48 33:14-32:48 13 59:59-8:05 8:04-6:59 6:58-6:15 6:14-5:49 5:48-5:37 5:36-5:28 5:27-5:09 5:08-5:03 5:02-4:42 4:41-2:40
8:51-8:45 15:47-15:36 32:47-32:23 12 59:59-8:00 7:59-6:54 6:53-6:10 6:09-5:45 5:44-5:33 5:32-5:24 5:23-5:05 5:04-4:59 4:58-4:38 4:37-2:40
8:44-8:38 15:35-15:23 32:22-31:59 11 59:59-7:54 7:53-6:48 6:47-6:05 6:04-5:40 5:39-5:29 5:28-5:21 5:20-5:00 4:59-4:55 4:54-4:34 4:33-2:40
8:37-8:31 15:22-15:12 31:58-31:35 10 59:59-7:50 7:49-6:44 6:43-6:01 6:00-5:36 5:35-5:25 5:24-5:17 5:16-4:56 4:55-4:51 4:50-4:30 4:29-2:40
8:30-8:25 15:11-15:01 31:34-31:11 9 59:59-7:45 7:44-6:39 6:38-5:57 5:56-5:32 5:31-5:21 5:20-5:13 5:12-4:52 4:51-4:47 4:46-4:26 4:25-2:40
8:24-8:19 15:00-14:50 31:10-30:49 8 59:59-7:36 7:35-6:35 6:34-5:53 5:52-5:28 5:27-5:17 5:16-5:10 5:09-4:48 4:47-4:43 4:42-4:22 4:21-2:40
8:18-8:13 14:49-14:39 30:48-30:27 7 59:59-7:30 7:29-6:29 6:28-5:48 5:47-5:24 5:23-5:13 5:12-5:06 5:05-4:44 4:43-4:39 4:38-4:18 4:17-2:40
8:12-8:07 14:38-14:28 30:26-30:06 6 59:59-7:26 7:25-6:25 6:24-6:44 6:43-5:20 5:19-5:09 5:08-5:02 5:01-4:41 4:40-4:37 4:36-4:14 4:13-2:40
8:06-8:01 14:27-14:18 30:05-29:46 5 59:59-7:22 7:21-6:21 6:20-5:40 5:39-5:16 5:15-5:06 5:05-5:00 4:59-4:40 4:39-4:36 4:35-4:10 4:09-2:40
8:00-7:56 14:17-14:08 29:45-29:24 4 59:59-7:17 7:16-6:16 6:15-5:36 5:35-5:12 5:11-5:03 5:02-4:57 4:56-4:36 4:35-4:31 4:30-4:09 4:08-2:40
7:55-7:51 14:07-13:58 29:23-29:05 3 59:59-7:13 7:12-6:12 6:11-5:33 5:32-5:09 5:08-5:02 4:59-4:54 4:53-4:32 4:31-4:28 4:27-4:05 4:04-2:40
7:50-7:46 13:57-13:49 29:04-28:45 2 59:59-7:09 7:08-6:08 6:07-5:29 5:28-5:05 5:04-4:55 4:54-4:50 4:49-4:28 4:27-4:24 4:23-4:02 4:01-2:40
7:45-7:40 13:48-13:40 28:44-28:27 1 59:59-7:04 7:03-6:03 6:02-5:25 5:24-5:01 5:00-4:52 4:51-4:47 4:46-4:24 4:23-4:20 4:19-3:59 3:58-2:40
7:39-7:35 13:39-13:31 28:26-28:09 0 59:59-7:01 7:00-6:00 5:59-5:22 5:21-4:58 4:57-4:49 4:48-4:44 4:43-4:23 4:22-4:29 4:28-3:58 3:57-2:40

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