6 pace zones based on your threshold pace
Based on threshold pace of 3:30/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 4:31 – 4:56/km | Conversational jog — active recovery |
| Z2 Aerobic | 3:59 – 4:29/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 3:43 – 3:57/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 3:28 – 3:41/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 3:15 – 3:26/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 2:48 – 3:13/km | 1-2 min repeats — high-end speed |
Threshold
3:30/km
Est. 5K
16 min
Est. 10K
34 min
Est. Half Marathon
76 min
Sub-3:30/km threshold is elite-level. Focus on race-specific preparation, peaking strategies, and marginal gains in economy and VO2max.
Your easy run pace should be 4:33/km or slower. Most runners go too fast on easy days — this kills recovery and limits adaptation. If you can't hold a conversation, slow down.
For tempo runs, target 3:43–3:57/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.