What is threshold pace?

Threshold pace, also known as lactate threshold pace, is the intensity at which the body produces and clears lactate at an equal rate, resulting in a buildup of lactate in the blood. This pace is often described as comfortably hard, where you are running at a pace that feels challenging but sustainable for an extended period of time.

Threshold pace is typically around 85-90% of your maximum heart rate or about 10-20 seconds per mile slower than your 5k race pace. It is an important training intensity for improving aerobic capacity and increasing your ability to clear lactate from the muscles.

Training at threshold pace can help improve your endurance, lactate threshold, and overall race performance. It is often incorporated into training plans for distance runners and triathletes as a key workout to develop speed and efficiency.

To determine your threshold pace, you can do a lactate threshold test or use a heart rate monitor to track your heart rate during a hard effort. It is important to listen to your body and adjust your pace as needed to ensure that you are running at the appropriate intensity for your fitness level.