In the Tri-High Performance system, training levels for running are determined by percentages of your Threshold Pace (T-PACE). Although you will find variations in definition across different coaching systems, we define T-Pace as 'the fastest pace that can be maintained for approximately 1 hour in a race environment'. Although different testing protocols will produce different results, and the precise pace range will fluctuate from day to day, your T-Pace will typically coincide with what we term - the Anaerobic Threshold (AnT).
The more experienced you become as an athlete, the less you will need to perform assessments in order to determine this threshold. An experienced athlete can intuitively 'feel' when they are running at threshold intensity. However, less experienced athletes will often require frequent assessments to monitor this pace.
Unfortunately, it is certainly not practical to run a 60 minute time-trial on a regular basis. Therefore, we recommend choosing a shorter assessment duration that will be easily repeatable. Although a calculation based upon a shorter duration, will have a greater level of uncertainty, consistency from one assessment to the next, is far more important than absolute precision.
Below, you will find T-Pace calculations for any duration between 10 and 90 minutes. We have provided percentages beyond a 1 hour duration, solely to provide you with an appropriate calibration factor in case you wish to use your average pace from a recent race which exceeded 60 minutes. However, I would typically advise against basing your T-Pace on a race duration greatly in excess of 70 minutes.
In the interests of minimising uncertainty and increasing repeatability - we recommend using a duration between 15 and 30 minutes. You may wish to choose a set assessment duration within the above time range, or perhaps use a set distance (such as 5km) in a Time-Trial race environment, that will be completed within the stated time range.
The choice is yours. Simply choose a repeatable assessment duration/distance that will motivate you to perform to the best of your ability. Unless you are performing a race-specific T-Pace assessment, the test should be performed where you do the majority of your training. Either outdoors in your typical environmental conditions, or indoors on a treadmill.
Ensure that you are highly motivated, your devices are charged and functioning correctly, you are well hydrated, and well fuelled on carbohydrates. After you have completed your assessment, to determine your T-Pace, simply locate the duration of your assessment below and multiply your average speed by the percentage alongside. For example, if you completed a 5km assessment in 20 minutes, you would simply multiply your average speed by 0.931. If your finish duration falls between two percentages, (although the difference will be negligible) by all means split the difference.
To easily convert between pace and speed, you can use our handy Pace to Speed Conversion Table.