6 pace zones based on your threshold pace
Based on threshold pace of 6:45/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 8:42 – 9:31/km | Conversational jog — active recovery |
| Z2 Aerobic | 7:42 – 8:38/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 7:09 – 7:38/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 6:41 – 7:05/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 6:17 – 6:37/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 5:24 – 6:13/km | 1-2 min repeats — high-end speed |
Threshold
6:45/km
Est. 5K
32 min
Est. 10K
65 min
Est. Half Marathon
147 min
Build your running habit with easy Z1-Z2 runs. Run/walk intervals are fine. Volume before intensity — your body needs time to adapt to running loads.
Your easy run pace should be 8:47/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 7:09–7:38/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.