6 pace zones based on your threshold pace
Based on threshold pace of 4:45/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 6:08 – 6:42/km | Conversational jog — active recovery |
| Z2 Aerobic | 5:25 – 6:05/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 5:02 – 5:22/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 4:42 – 4:59/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 4:25 – 4:39/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 3:48 – 4:22/km | 1-2 min repeats — high-end speed |
Threshold
4:45/km
Est. 5K
22 min
Est. 10K
46 min
Est. Half Marathon
103 min
Solid running fitness. Build weekly volume with 80% easy running, add one tempo and one interval session per week. Consistency is key.
Your easy run pace should be 6:11/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 5:02–5:22/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.