6 pace zones based on your threshold pace
Based on threshold pace of 3:45/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 4:50 – 5:17/km | Conversational jog — active recovery |
| Z2 Aerobic | 4:17 – 4:48/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 3:59 – 4:14/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 3:43 – 3:56/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 3:29 – 3:41/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 3:00 – 3:27/km | 1-2 min repeats — high-end speed |
Threshold
3:45/km
Est. 5K
18 min
Est. 10K
36 min
Est. Half Marathon
81 min
Strong threshold pace. Structured periodization with targeted VO2max intervals and tempo runs will push you toward competitive racing.
Your easy run pace should be 4:53/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 3:59–4:14/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.