6 pace zones based on your threshold pace
Based on threshold pace of 5:30/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 7:06 – 7:45/km | Conversational jog — active recovery |
| Z2 Aerobic | 6:16 – 7:02/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 5:50 – 6:13/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 5:27 – 5:47/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 5:07 – 5:23/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 4:24 – 5:04/km | 1-2 min repeats — high-end speed |
Threshold
5:30/km
Est. 5K
26 min
Est. 10K
53 min
Est. Half Marathon
120 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 7:09/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 5:50–6:13/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.