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What is difference between threshold, 10k, and 5K paces?

RidesCenturies
over 2 years ago

My  workout says to run at these different paces, but they are all in Z4. What is difference between threshold, 10k, and 5K paces?

  • 0 over 2 years ago

    A detailed answer is available for example here: What Pace Should Runners Run Lactate-Threshold Workouts?

    Lactate-threshold pace is about 10 to 15 seconds per mile slower than 5K race pace (or about 10K race pace) for slower runners (slower than about 40 minutes for 10K). If using a heart-rate (HR) monitor, the pace is about 75 to 80 percent max HR. For highly trained and elite runners, lactate threshold pace is about 25 to 30 seconds per mile slower than 5K race pace (or about 15 to 20 seconds per mile slower than 10K race pace), and corresponds to about 85 to 90 percent max HR. The pace should feel "comfortably hard."

    More in the article. You can also find your LT pace by conducting the Guided LT Test (look it up in the manual for your device. If it supports VO₂max, it should be available).