1. What is Threshold Run Pace?

Threshold Run Pace (also known as lactate threshold pace) is the running speed at which lactate begins to accumulate in the bloodstream faster than it can be removed. This corresponds to approximately 85-90% of maximum effort and is a key training intensity for endurance athletes.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( P \) — Pace (min/mile or min/km)
• \( T \) — Time (minutes)
• \( D \) — Distance (miles or km)

Explanation: This calculates your average pace for a given time and distance, which can be used to estimate your threshold pace when running at 85-90% effort.

3. Importance of Threshold Pace

Details: Training at threshold pace improves your body's ability to clear lactate, allowing you to sustain faster paces for longer periods. It's a crucial intensity for 5K to marathon runners.

4. Using the Calculator

Tips: Enter your time in minutes and distance in either miles or kilometers. Select whether you want the result in min/mile or min/km. The calculator will determine your average pace for that effort.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this for determining threshold pace?
A: This provides a good estimate when you've run at 85-90% effort. For greater accuracy, perform a 30-minute time trial and use your average pace for the final 20 minutes.

Q2: What's the difference between threshold pace and race pace?
A: Threshold pace is typically slightly slower than 10K race pace and slightly faster than half-marathon pace.

Q3: How often should I do threshold runs?
A: Most training plans include 1-2 threshold sessions per week, typically totaling 10-20% of weekly volume.

Q4: Should heart rate be used with pace for threshold training?
A: Yes, combining pace and heart rate (typically 80-90% of max HR) provides the best indication of threshold effort.

Q5: How long should threshold runs be?
A: Typically 20-40 minutes at threshold pace, or broken into intervals (e.g., 3×10 minutes with short recoveries).