Threshold Pace
Threshold pace is the fastest speed you can sustain for about an hour—your lactate threshold. Learn how to find and train at threshold pace for optimal running improvement.
Quick Answer
Threshold Pace — is the fastest running speed you can sustain for approximately one hour—the point where lactate production equals clearance. It's typically 10K to 15K race pace and forms the foundation for structured running training.
What is Threshold Pace?
Threshold pace corresponds to your lactate threshold—the intensity where lactate begins accumulating faster than your body can clear it.
In running terms, it's equivalent to cycling's FTP:
- FTP = 1-hour max power (cycling)
- Threshold pace = ~1-hour max pace (running)
Feel: Hard but controlled. You can speak in short phrases but wouldn't want to.
Threshold Pace vs Tempo Pace
While often used interchangeably, subtle differences exist:
| Metric | Tempo | Threshold |
|---|---|---|
| Intensity | 85-90% max HR | 88-92% max HR |
| Sustainable duration | 20-40 minutes comfortably | Up to 60 minutes at limit |
| Race equivalent | Half marathon pace | 10K-15K pace |
| RPE | 7/10 | 8/10 |
Threshold is the harder edge of "comfortably hard" running.
Finding Your Threshold Pace
Method 1: Race Equivalents
| Race | Relationship to Threshold |
|---|---|
| 5K pace | ~20-25 sec/mile faster |
| 10K pace | ≈ Threshold pace |
| 15K pace | ≈ Threshold pace |
| Half marathon | 10-15 sec/mile slower |
| Marathon | 30-40 sec/mile slower |
Method 2: VDOT Tables
| VDOT | Threshold Pace (min/mile) | Threshold Pace (min/km) |
|---|---|---|
| 35 | 9:18 | 5:47 |
| 40 | 8:20 | 5:11 |
| 45 | 7:33 | 4:42 |
| 50 | 6:54 | 4:18 |
| 55 | 6:21 | 3:57 |
| 60 | 5:53 | 3:39 |
See full Jack Daniels Running Table.
Method 3: Heart Rate
| Metric | Threshold Range |
|---|---|
| % of Max HR | 88-92% |
| % of HR Reserve | 85-90% |
Method 4: Field Test
30-Minute Time Trial:
- Warm up thoroughly
- Run 30 minutes as fast as sustainable
- Average pace ≈ threshold pace
This is similar to cycling's 20-minute FTP test.
Training at Threshold Pace
Why Threshold Training Works
| Adaptation | Effect |
|---|---|
| Raises lactate threshold | Run faster before fatigue sets in |
| Improves lactate clearance | Process lactate more efficiently |
| Increases time at threshold | Sustain hard efforts longer |
| Mental toughness | Practice controlled discomfort |
Threshold Workouts
Classic Threshold Run:
- 20-30 min continuous at threshold
- Example: 10 min warm-up + 25 min @ T + 10 min cool-down
Cruise Intervals:
- 4-6 × 1 mile with 60 sec recovery
- Example: 5 × 1 mile @ T, 60 sec jog
Tempo Progression:
- Start at tempo pace, finish at threshold
- Example: 15 min @ tempo, 10 min @ threshold
Threshold Long Runs:
- Long run with threshold segments
- Example: 16 miles with miles 8-12 at threshold
Threshold Pace in Training Zones
Running has multiple training zones:
| Zone | Intensity | Duration |
|---|---|---|
| Recovery | < 65% max HR | Any |
| Easy | 65-75% max HR | Hours |
| Tempo | 83-88% max HR | 30-60 min |
| Threshold | 88-92% max HR | 20-60 min |
| VO2 Max | 95-100% max HR | 3-8 min |
Threshold Training Guidelines
Frequency
| Training Phase | Threshold Sessions/Week |
|---|---|
| Base building | 0-1 |
| Build phase | 1-2 |
| Race specific | 1-2 |
| Taper | Reduce volume, maintain pace |
Volume Guidelines
| Weekly Mileage | Max Threshold Volume |
|---|---|
| 20-30 miles | 3-4 miles at threshold |
| 30-50 miles | 5-7 miles at threshold |
| 50-70 miles | 7-10 miles at threshold |
| 70+ miles | 10-12 miles at threshold |
Keep threshold work to 10-15% of weekly mileage.
Adjusting Threshold Pace
Environmental Factors
| Condition | Adjustment |
|---|---|
| Heat (>65°F/18°C) | Slow 5-15 sec/mile per 10°F |
| Humidity (>60%) | Additional slowdown |
| Altitude (>5000ft) | Slow 5-10% |
| Strong headwind | Maintain effort, not pace |
Fatigue Factors
| Situation | Approach |
|---|---|
| High training load | Run by effort, not pace |
| Poor sleep | Consider easier workout |
| Late in long run | Slow to maintain quality |
Threshold for Different Race Goals
5K Training
Threshold builds aerobic capacity for 5K:
- 5K pace is faster than threshold
- Threshold work provides stamina foundation
10K Training
Threshold is close to 10K race pace:
- Critical workout for 10K success
- Practice race-pace effort
Half Marathon Training
Threshold is faster than race pace:
- Builds speed for half marathon
- Develops mental toughness
Marathon Training
Threshold is significantly faster than marathon pace:
- Improves running economy
- Supports faster marathon pace
Common Questions
Is threshold pace the same as 10K pace?
For most runners, yes—they're very close. Elite runners may have slightly faster threshold than 10K pace, while beginners may find 10K race conditions push them slightly above threshold.
How do I know if I'm at threshold?
Signs you're at threshold:
- Can speak only 3-4 words at a time
- Breathing is deep and deliberate
- RPE 8/10
- Could sustain effort for ~1 hour (but wouldn't want to)
Should I run threshold every week?
During build phases, yes—1x per week is effective. During base phases or recovery weeks, reduce frequency or skip entirely.
What if I can't hit my threshold pace?
Common causes:
- Threshold set too aggressively
- Cumulative fatigue
- Environmental conditions
- Need for a recovery week
Run by effort when pace doesn't match expectations.