determine T-PACE

In the Tri-High Performance system, Pace training levels for running are determined by percentages of your Threshold Pace or T-PACE (although certain workouts use 5 minute pace as a reference instead). 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 not practical to run an uninterrupted 60 minute TT on a regular basis. Therefore, we recommend using a 30 minute TT to establish T-PACE. Although no assessment protocol (other than a 60 minute TT) is perfect, changes in your pace over a 30 minute duration, will always correlate very well with changes in your T-PACE. You can therefore use this assessment to monitor improvements in your Anaerobic Threshold (AnT).

Prior to the assessment, ensure that you are highly motivated, you are well hydrated, well fuelled on carbohydrates and that your recording devices are fully functional and charged.

To determine your T-PACE, you should use your average pace from the final 20 minutes of the 30 minute duration. However, if the first 10 minutes was at a slower pace than the final 20 - you should take an average of the entire 30 minutes instead. This caveat should discourage you from seeking to overly inflate your T-PACE, by taking the first 10 minutes too easy.