6 pace zones based on your threshold pace
Based on threshold pace of 5:15/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 6:46 – 7:24/km | Conversational jog — active recovery |
| Z2 Aerobic | 5:59 – 6:43/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 5:34 – 5:56/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 5:12 – 5:31/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 4:53 – 5:09/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 4:12 – 4:50/km | 1-2 min repeats — high-end speed |
Threshold
5:15/km
Est. 5K
25 min
Est. 10K
51 min
Est. Half Marathon
114 min
Good starting fitness. Focus on building Z2 volume — aim for 3-4 easy runs per week before adding intensity. Your aerobic base drives improvement.
Your easy run pace should be 6:50/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 5:34–5:56/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.