Threshold Pace Chart

Track training

We do threshold pace work on the track (this is roughly the fastest pace you could hold for an hour).  Here are 2 pace charts based on your 5k or 10k race times.  The coaches will always have a pace chart but here you can check and be prepared when you turn up!

Threshold pace based on 5k time
5k TH/400 TH/1200 TH/1600 TH/2000
00:15:00 01:18 03:54 05:12 06:30
00:16:00 01:23 04:09 05:32 06:55
00:17:00 01:28 04:24 05:52 07:20
00:18:00 01:33 04:39 06:12 07:45
00:19:00 01:38 04:54 06:32 08:10
00:20:00 01:42 05:06 06:48 08:30
00:21:00 01:47 05:21 07:08 08:55
00:22:00 01:52 05:36 07:28 09:20
00:23:00 01:57 05:51 07:48 09:45
00:24:00 02:02 06:06 08:08 10:10
00:25:00 02:07 06:21 08:28 10:35
00:26:00 02:11 06:33 08:44 10:55
00:27:00 02:16 06:48 09:04 11:20
00:28:00 02:21 07:03 09:24 11:45
00:29:00 02:26 07:18 09:44 12:10
00:30:00 02:30 07:30 10:00 12:30
Threshold pace based on 10k time
10k TH/400 TH/1200 TH/1600 TH/2000
00:30:00 01:15 03:45 05:00 06:15
00:31:00 01:17 03:51 05:08 06:25
00:32:00 01:20 04:00 05:20 06:40
00:33:00 01:22 04:06 05:28 06:50
00:34:00 01:25 04:15 05:40 07:05
00:35:00 01:27 04:21 05:48 07:15
00:36:00 01:30 04:30 06:00 07:30
00:37:00 01:32 04:36 06:08 07:40
00:38:00 01:35 04:45 06:20 07:55
00:39:00 01:37 04:41 06:28 08:05
00:40:00 01:39 04:57 06:36 08:15
00:41:00 01:41 05:03 06:44 08:25
00:42:00 01:44 05:12 06:56 08:40
00:43:00 01:46 05:18 07:04 08:50
00:44:00 01:49 05:27 07:16 09:05
00:45:00 01:51 05:33 07:24 09:15
00:47:00 01:53 05:39 07:32 09:25
00:48:00 01:55 05:45 07:40 09:35
00:49:00 02:00 06:00 08:00 10:00
00:50:00 02:02 06:06 08:08 10:10
00:51:00 02:05 06:15 08:20 10:25
00:52:00 02:07 06:21 08:28 10:35
00:53:00 02:09 06:27 08:36 10:45
00:54:00 02:11 06:33 08:44 10:55
00:55:00 02:14 06:42 08:56 11:10
00:56:00 02:16 06:48 09:04 11:20
00:57:00 02:18 06:54 09:12 11:30
00:58:00 02:21 07:03 09:24 11:45
00:59:00 02:23 07:09 09:32 11:55
01:00:00 02:25 07:15 09:40 12:05