1. What is Threshold Pace?

Threshold pace is the running pace at your lactate threshold - the fastest pace you can sustain for approximately one hour. It's a key metric for training and race pacing.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• Race Pace — Your recent race pace in minutes per kilometer
• Adjustment — Seconds to subtract based on race distance (typically 5-15 seconds)

Explanation: The adjustment accounts for the difference between race pace and threshold pace, which varies based on race distance and fitness level.

3. Importance of Threshold Pace

Details: Knowing your threshold pace helps structure training intensities and predict race performance. Most tempo runs should be done at or near this pace.

4. Using the Calculator

Tips: Enter your recent race pace in min/km format and the appropriate adjustment (typically 5-15 seconds depending on race distance). The calculator will output your estimated threshold pace.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine the right adjustment?
A: Adjustment typically ranges from 5-15 seconds depending on race distance - shorter races use smaller adjustments.

Q2: What's a typical threshold pace for runners?
A: Varies widely by fitness level. Competitive runners might have threshold paces around 3:30-4:30 min/km, while beginners might be 6:00+ min/km.

Q3: How often should I test my threshold pace?
A: Every 4-6 weeks as fitness changes. You can retest by running a 5K or 10K race or doing a threshold workout.

Q4: Does this work for trail running?
A: Less accurate for trails due to variable terrain. Use road race times for most accurate calculations.

Q5: How does threshold pace relate to heart rate?
A: Threshold pace typically corresponds to 85-90% of maximum heart rate for most runners.