Threshold pace, also known as T-pace, is a running term that refers to the pace at which a runner can maintain an elevated yet steady state of blood lactate accumulation. It is typically used in threshold training, which is a type of training that helps runners avoid overtraining and yields more satisfying workouts and better consistency. There are two types of threshold training: tempo runs and cruise intervals.
To establish your proper pace for threshold running, you can run at a velocity that produces an elevated yet steady state of blood lactate accumulation. This pace is a little faster than a pace that you could maintain for two or more hours (marathon pace for most people) but slower than the pace you could maintain for 30 minutes (10K race pace for better runners). Most runners can figure that their threshold pace is equal to a pace they could race at for 50 to 60 minutes.
If you do heart rate training, your threshold pace is about 75 to 80 percent of your maximum heart rate. Your threshold pace will feel challenging but possible to maintain at about a 70 to 80 percent effort level. You can calculate your threshold pace using your half marathon race pace as a benchmark. Your threshold pace should be slightly faster than your average half marathon pace.
In summary, threshold pace is the pace at which a runner can maintain an elevated yet steady state of blood lactate accumulation, and it is used in threshold training to help runners avoid overtraining and improve their workouts and consistency.
