Threshold pace finder
Find Your Threshold Pace
Every workout on this site is set as a percent of your threshold pace. Use a recent race to estimate yours below, or send me your details and I will tell you exactly what it is.
- Free
- From any recent race
- Checked by a coach
What is threshold pace?
Your threshold pace is the fastest pace you can hold for a long time before fatigue starts to build quickly. For most runners it is close to their current 10K race pace. It is the anchor for all of my workouts: 100 percent is your threshold, higher percentages are faster and lower percentages are slower.
This is an estimate from a race, based on the same pace windows I use in every plan. A 5K or 10K from the last two or three months gives the best estimate. For a confirmed number, send it to me below.
Ask me to work it out
Ask Coach Wayne
- 01Tell me a recent race or run and your weekly kilometres
- 02I look at it myself
- 03You get your threshold pace by email, ready for any workout
I have your details and will email you your threshold pace soon. Want to talk sooner?
Book a free video callThreshold pace questions
What is threshold pace?
The fastest pace you can hold for a long time before fatigue builds quickly. For most runners it sits close to current 10K race pace, and it is the pace every workout on this site is set from.
How do I work out my threshold pace?
Use a recent race in the finder on this page, or send me your details and I will work it out for you.
Is threshold pace the same as 10K pace?
Close. In my pace windows 10K pace is 95 to 100 percent of threshold, so threshold is the fast end of your 10K pace.
How often should threshold pace be updated?
Every 6 to 8 weeks, or after a race or a test that shows you are fitter. Coaching members have it updated in the Final Surge app so every workout rescales.
What if I have not raced recently?
Send me what you have, such as a recent parkrun, a training run you were happy with or your weekly kilometres, and I will give you a starting point.