Cumulative times are what you'd want on your watch at each marker to stay on plan. Log your actual watch time at each marker as you run (or after) to see how you tracked against the plan.

Uses the Riegel formula (T2 = T1 × (D2/D1)^1.06) — a solid estimate for similarly-trained efforts, less accurate across very different distances or with big fitness gaps.

Rough mapping only — zones scale pace loosely against %HRmax, not a lab-tested threshold.

Based on Jack Daniels' VDOT running formula — estimates your current aerobic fitness from a recent race result, then derives training paces for each workout type. Treat these as a solid starting point, not a lab-tested prescription.

Easy (E) — recovery runs, aerobic base, long runs. Conversational effort.
Marathon (M) — goal marathon race pace; sustainable for ~2–3 hours.
Threshold (T) — "comfortably hard" tempo runs or cruise intervals; improves lactate clearance.
Interval (I) — hard effort in the 3–5 min-per-rep range; builds aerobic power (VO2max).
Repetition (R) — short, fast reps (≤2 min) with full recovery; builds speed and running economy.

These are the times your current VDOT predicts at each distance — a different (and generally more physiologically grounded) model than the Riegel estimate in the Race Predictor tab. Expect the two to diverge slightly, especially at the marathon.

Uses the splits generated in the "Splits & Strategy" tab. Generate splits first, then build the band.