You may have experienced it: you’re running with a friend—it feels easy for them, but you’re completely out of breath. Why? Simple: everyone has a different fitness level. That’s why training zones can be helpful. One popular approach is using pace-based training zones.
Why Use Training Zones?
Training zones help you run each session with purpose. Instead of “just going hard,” you’ll know exactly when to:
Run easy → to build aerobic endurance (Zone 1–2)
Train moderately → to improve speed & efficiency (Zone 3–4)
Push your limits → to boost performance (Zone 5)
This helps you improve consistently—without constant overtraining.
Different Metrics for Zone Training
You can base training zones on:
Pace (min/km or min/mi)
Heart rate
Power (watts)
Rate of Perceived Exertion (RPE) – your perceived effort
Each method has pros and cons. Pace is especially common because it’s easy to measure—using a GPS watch or running app.
What Is TPACE?
To use pace-based zones effectively, you need your personal reference pace: TPACE.
TPACE stands for Threshold Pace—the fastest pace you can sustain for around 45–60 minutes.
It marks the point where your body shifts from aerobic to anaerobic energy production.
Once you know your TPACE, you can derive all other training zones as percentages of it.
How to Determine Your TPACE
Race results: A 10k or 60-minute hard run can provide a solid estimate.
enduco test runs: enduco offers structured performance tests, like the one at the end of the beginner plan. You can also schedule one manually or let the app create one for you.
Lab testing: Similar to the app-based test but uses pro equipment. You’ll get a full profile including pace, heart rate, and more.
Pace-Based Training Zones
Here’s a basic breakdown (% of TPACE):
Zone 1 (Recovery): < 69% → very easy, recovery or relaxed runs
Zone 2 (Endurance): 69–76% → light, conversational pace
Zone 3 (Tempo): 76–95% → steady but manageable
Zone 4 (Threshold): 95–105% → hard, near your TPACE
Zone 5 (Interval): > 105% → very hard, short efforts only
Each zone targets different aspects—endurance, speed, lactate tolerance.
When Is Pace a Good Option?
Pace is a solid method if:
✅ you run on flat terrain (hills can distort pace)
✅ you train in consistent conditions (weather or traffic can affect speed)
✅ you don’t want to use heart rate straps or power meters
It’s an intuitive way for recreational runners to structure their training.
Conclusion
Pace-based training zones help you train more efficiently and with structure. You’ll know when to take it easy—and when to push. But it all starts with knowing your TPACE, which is the foundation of all pace zones.
So don’t just run by feel—find your TPACE and train with purpose!