What is threshold pace?

Threshold pace is the intensity at which lactate begins to accumulate in your blood faster than it can be cleared. It roughly corresponds to the pace you could sustain for 50-60 minutes in a race.

How long should tempo runs be?

Continuous tempo runs are typically 20-40 minutes at threshold pace. Tempo intervals (cruise intervals) are 5-15 minutes with short 60-90 second rests between reps.

How often should I do threshold training?

Most runners benefit from one threshold session per week. This can be a continuous tempo run or cruise intervals. Combine with easy runs and one VO2 max session.

RunCalcs

Threshold Pace Calculator — Lactate Threshold Pace

Estimate your lactate threshold pace from recent race results for tempo training.

Race Distance

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Minutes

Seconds

How We Calculate This

Threshold Pace Estimation

Threshold pace is estimated as the pace sustainable for approximately 60 minutes of racing. This is calculated using the Riegel formula to predict your pace for a 15 km race (approximately 60 minutes for most runners).

Threshold Pace = Predicted 15K time / 15

Frequently Asked Questions

Related Calculators

Training Zone Calculator

Calculate your training pace zones from a recent race result.

Heart Rate Zone Calculator

Calculate heart rate training zones from your max or resting HR.

Easy Pace Calculator

Calculate your easy and recovery run pace range.

Tempo Pace Calculator

Calculate your tempo run pace for sustained threshold training.

Interval Calculator

Calculate interval training paces for VO2 max sessions.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.