6 pace zones based on your threshold pace
Based on threshold pace of 7:00/km
| Zone | Pace Range | Purpose |
|---|---|---|
| Z1 Easy / Recovery | 9:02 – 9:52/km | Conversational jog — active recovery |
| Z2 Aerobic | 7:59 – 8:58/km | Comfortable pace — builds endurance base |
| Z3 Tempo | 7:25 – 7:55/km | Comfortably hard — lactate clearance |
| Z4 Threshold | 6:56 – 7:21/km | ~1 hour race pace — key training zone |
| Z5a VO2max | 6:31 – 6:52/km | 3-5 min intervals — maximum oxygen uptake |
| Z5b Anaerobic | 5:36 – 6:26/km | 1-2 min repeats — high-end speed |
Threshold
7:00/km
Est. 5K
33 min
Est. 10K
68 min
Est. Half Marathon
152 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 9:06/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 7:25–7:55/km (Zone 3). Start with 15-minute tempo blocks and build to 30-40 minutes as fitness improves.