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Training Data

What are training paces and how are they calculated?

Milo’s training paces are fully personalized. Every pace target you see in a workout comes from one source: your Milo Run Score, which represents your current fitness level.

Your Milo Run Score is calculated from a strong race or time-trial result (5k, 10k, half marathon, or marathon). Using that score, Milo generates the six core training paces runners use to build speed, stamina, and efficiency.

Below is a clear breakdown of each pace and what it trains.

Milo Training Paces

Recovery Pace

Your lightest, easiest effort.

  • Feels very easy

  • Builds blood flow and aids recovery

  • Lets you absorb harder sessions

Easy Pace

Your “all-day” aerobic pace. Most training happens here.

  • Conversational effort

  • Builds aerobic endurance

  • Ideal for long runs and daily mileage

Marathon Pace

A steady, controlled pace you could hold for a long time.

  • Not easy, not hard

  • Improves efficiency at moderate intensity

  • Important for half marathon and marathon training

Threshold Pace

A “comfortably hard” pace you could hold for about an hour.

  • Boosts stamina

  • Trains your body to handle metabolic stress

  • One of the most effective paces for getting faster

VO₂ Max Pace

Hard intervals lasting 2–5 minutes.

  • Trains your aerobic engine at its maximum capacity

  • Helps you run faster for longer

  • Sharpens speed and power while still aerobic

Speed Pace

Very fast, short repetitions with full recovery. Typically less than 2 minutes per active interval.

  • Improves top-end speed

  • Enhances neuromuscular efficiency

  • Helps refine form and running economy

Why your Milo Run Score matters

These paces only work if they reflect your fitness. That’s why the Milo Run Score is so important, it ensures each pace lands exactly where it should physiologically.

If your paces feel consistently too hard or too easy, you can adjust your Run Score by updating the race time in your settings. Milo recalculates all your paces instantly while keeping the correct relationships between zones.