1. What is Threshold Pace?

Threshold pace is the fastest pace you can sustain for approximately one hour in a race. It's a crucial training metric that helps runners determine appropriate workout intensities for improving endurance and speed.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• Race Pace — Your current race pace for a given distance (minutes per km)
• Adjustment — The number of seconds per km to subtract based on race distance (typically 10-30 sec/km)

Explanation: The adjustment accounts for the fact that your sustainable pace decreases as race distance increases.

3. Importance of Threshold Pace

Details: Knowing your threshold pace helps structure effective training sessions, particularly tempo runs and interval workouts designed to improve lactate threshold.

4. Using the Calculator

Tips: Enter your current race pace for a specific distance (e.g., 5K or 10K pace) in minutes per km, and the appropriate adjustment (typically 10-30 seconds per km for most runners).

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my race pace?
A: Use your most recent race result for a given distance and calculate your average pace per kilometer.

Q2: What adjustment should I use?
A: Typical adjustments are 10-15 sec/km for 5K race pace, 15-20 sec/km for 10K, and 20-30 sec/km for half marathon pace.

Q3: How often should I retest my threshold pace?
A: Every 4-6 weeks as your fitness improves, or after completing a training block.

Q4: Can I use this for marathon training?
A: Yes, but you may need a larger adjustment (30-40 sec/km) from your marathon race pace.

Q5: Should threshold pace feel comfortable?
A: It should feel "comfortably hard" - a pace you could maintain for about an hour in race conditions.