Threshold is the hour effort
If you could not hold it near an hour on a good day, it is not threshold — it is closer to race or interval. Keep the ego out of the number.
Threshold pace
Threshold pace calculator
Threshold pace is roughly what you could hold for about an hour. Not your 5K race, not your easy jog. It comes from a recent result.
Included on this page
Lactate threshold from current fitness
Separate from easy and interval zones
Use for cruise intervals and controlled threshold blocks
Recent race result
Tempo run pace
Finish time
Estimated VDOT
45.3
Tempo run pace range
5:11-5:26
per km
Per mile
8:21-8:45
training range
Use the slower end for longer tempos and the faster end for short cruise intervals.
Training notes
Make the plan fit the runner.
Tempo vs threshold
Tempo often means a comfortably hard continuous block. Threshold is the more precise pace target. They overlap; this page is for the threshold number itself.
Broken before continuous
Early in a block, cruise intervals at threshold with short recoveries beat a long continuous tempo you abandon at minute twelve.
FAQ
What is threshold pace?
Threshold pace (lactate threshold) is the effort you could sustain for roughly an hour — harder than easy, slower than interval and 5K race pace.
How do I calculate threshold pace from a race?
Enter a recent race or time trial above. The calculator estimates threshold from that result using the same VDOT logic as the other pace tools.
Is threshold the same as tempo pace?
They sit in the same neighbourhood. Tempo usually describes the workout shape; threshold is the specific pace. Use this page for the threshold target, and the tempo calculator when you want the continuous-session framing.
How often should I run at threshold?
Usually one focused session per week for most distance runners, with enough easy running around it. More is not automatically better.
Related guides
Keep building the plan.
Free calculator
Free Tempo Run Pace Calculator
Calculate your tempo and threshold run pace targets from a recent race or time trial result. Optimize your structured speed workouts for free!
Open guide →VDOT calculator
VDOT calculator for training paces
A VDOT calculator. Enter a recent race and get Jack Daniels paces for easy, marathon, threshold, interval, and reps. Free. Minutes per km and per mile.
Open guide →Interval pace
Interval pace calculator
Calculate interval training pace from a recent race. See how interval differs from threshold and easy. Free VDOT zones.
Open guide →Pace chart
10K pace chart
A 10K pace chart with common goals. Then paces from a recent race, and a plan that moves.
Open guide →Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.