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 |