1. What is Threshold Running Pace?

Threshold running pace is the pace you can maintain for about an hour of racing. It's slightly slower than your 5K or 10K race pace but faster than your marathon pace. Training at this pace improves your lactate threshold.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( Race\ Pace \) — Your current race pace for a specific distance (minutes per km)
• \( Adjustment \) — The recommended adjustment to find your threshold pace (seconds per km)

Explanation: The adjustment accounts for the difference between your race pace and sustainable threshold pace.

3. Importance of Threshold Pace

Details: Training at your threshold pace helps improve your body's ability to clear lactate, allowing you to run faster for longer periods before fatigue sets in.

4. Using the Calculator

Tips: Enter your current race pace (for 5K or 10K) in minutes and seconds, and the recommended adjustment (typically 15-30 seconds per km slower than race pace).

5. Frequently Asked Questions (FAQ)

Q1: What's a typical adjustment value?
A: For most runners, threshold pace is about 15-30 seconds per km slower than 5K race pace.

Q2: How often should I do threshold runs?
A: Typically 1-2 times per week, making up about 10-20% of your weekly mileage.

Q3: How long should threshold runs be?
A: Usually 20-40 minutes at threshold pace, not including warm-up and cool-down.

Q4: Can I use my marathon pace?
A: No, threshold pace is faster than marathon pace but slower than 10K pace.

Q5: How do I know if I'm at the right pace?
A: You should be able to speak in short phrases but not hold a conversation comfortably.