Threshold Pace

The pace at your lactate threshold — comfortably hard, sustainable for about 60 minutes in a race.

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Understanding Threshold Pace

Threshold pace is the speed at which you're running right at your lactate threshold — the highest intensity you can sustain for approximately 60 minutes. It feels "comfortably hard": you can speak in short phrases but not hold a conversation, and the effort is sustainable but demanding.

Threshold pace sits between your 10K race pace (slightly faster) and your half marathon race pace (slightly slower). For most trained runners, it's about 25–30 seconds per mile slower than 10K pace. This is the pace you target during tempo runs, making it one of the most prescribed training intensities in distance running.

Training at threshold pace is how you "raise the ceiling" on your sustainable effort. Your body adapts by improving lactate clearance, buffering capacity, and aerobic enzyme activity. Over a training cycle, your threshold pace gets faster, meaning every race pace from 5K to marathon benefits.

Key Facts: Threshold Pace

Key facts and insights about threshold pace that every endurance athlete should know.

Approximately your 60-minute race pace

About 25–30 seconds per mile slower than

About 25–30 seconds per mile slower than 10K race pace

About 10–15 seconds per mile faster than

About 10–15 seconds per mile faster than half marathon race pace

Tempo runs at threshold pace last 20–40

Tempo runs at threshold pace last 20–40 minutes

Pro Tips: Threshold Pace

Use a VDOT calculator with a recent race result to determine your threshold pace precisely

Tempo runs should feel controlled and sustainable — if you're struggling, you're going too fast

Start tempo runs 5–10 seconds per mile slower than target and settle into pace after a mile

One threshold-focused session per week is optimal — more creates excess fatigue without extra benefit

Frequently Asked Questions About Threshold Pace

Three tests: (1) You can speak in phrases but not sentences. (2) You feel like you could maintain this pace for 45–60 minutes if you had to. (3) Your heart rate is at 85–90% of max. If all three align, you're at threshold. If the effort feels easy, speed up. If you can't complete the workout, slow down.

Roads are better for tempo runs because they simulate race conditions and the continuous nature of the effort. A track works but can feel monotonous for 20–40 minutes. Choose a flat or gently rolling route where you can maintain consistent pace without sharp turns or traffic stops.