6 pace zones based on your threshold pace
Based on threshold pace of 6:00/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 7:44 – 8:28/km | Conversational jog — active recovery |
| Z2 Aerobic | 6:50 – 7:41/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 6:22 – 6:47/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 5:56 – 6:18/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 5:35 – 5:53/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 4:48 – 5:31/km | 1-2 min repeats — high-end speed |
Threshold
6:00/km
Est. 5K
28 min
Est. 10K
58 min
Est. Half Marathon
130 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 7:48/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 6:22–6:47/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.