Your threshold run pace is a measure of your current best pace for a 60 minute race. It is a useful benchmark of your running fitness and is often used to create pace-based training zones. You can also discover your Run Threshold Heart Rate at the same time.
You can get a good idea of your threshold run pace without having to do a race. You simply need to do a 30 minute solo time trial with no training partners*. You'll just need some way of measuring your average pace, such as a GPS watch or smart phone. If you want to learn your Run Threshold Heart Rate, you would need some kind of heart rate monitor too.
Once you know your threshold run pace, you can create training zones using our online calculator. If you use Training Peaks, you should also enter your threshold into your Settings (pace and HR).
1. Start with a warm up of 15 minutes, mainly easy jogging with 3 or 4 short accelerations up to approximate 5km race pace.
2. Then begin the 30 minute time trial. Press start on your phone or watch and run at your best pace for 30 minutes. That is, the fastest pace you think you can maintain for the entire test. After you've completed the 30 minute test, stop your timer.
3. What was your average run pace throughout the test? This is your new Threshold Running Pace.
4. What was your average heart rate throughout the test? This is your new Running Threshold Heart Rate.
*Why no training partners?
When you run with others (versus running alone) you'll naturally push yourself slightly harder. By doing this test alone your 30 minute time-trial pace should reflect what you might do when forced to you push yourself 100% in a 60-minute race situation.
For a more in depth article about threshold running pace, please see our blog post. https://www.myprocoach.net/blog/how-to-test-threshold-running-pace