1. What is Threshold Running Pace?

Threshold running pace is the fastest pace you can sustain for approximately one hour without fatigue. It's a crucial training metric that helps runners optimize their workouts for endurance and performance improvement.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( Race\ Pace \) — Your current race pace in minutes and seconds per km
• \( Adjustment \) — Typically 10-30 seconds per km (default 15 seconds)

Explanation: Your threshold pace is generally slightly slower than your race pace for shorter distances, hence the subtraction of adjustment seconds.

3. Importance of Threshold Pace

Details: Training at your threshold pace improves your body's ability to clear lactate, allowing you to run faster for longer periods. It's a key metric for marathon and half-marathon training.

4. Using the Calculator

Tips: Enter your current race pace (for 5k or 10k races work best) in minutes and seconds per km. The default adjustment of 15 seconds works for most runners, but competitive athletes may need smaller adjustments (10-12 seconds).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate, but for precise threshold pace, consider doing a 30-minute time trial or lactate threshold test.

Q2: Should I use my 5k or marathon pace?
A: For best results, use your recent 10k race pace. 5k pace tends to be too fast, while marathon pace is too slow for accurate threshold estimation.

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 treadmill running?
A: Yes, but remember treadmill running often feels slightly easier than outdoor running at the same pace.

Q5: What's the difference between threshold and tempo pace?
A: Threshold pace is slightly faster than tempo pace. Threshold is the upper limit of what you can sustain for an hour, while tempo is a comfortably hard pace.