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If you divide your 5K time by five, you will find your individual anaerobic threshold pace. Depending on the weather and the ground, you can also run barefoot on the grass for five minutes.

Finally, jog for 10 minutes to cool down.

Now it’s time to run 5,000 meters as fast as you can – and don’t forget to jot down the time.

Rest for 10 minutes but don’t stand or sit while you wait.

This step should get your body up to speed and your legs ready to run fast.

Graduate by running 1,000 meters as fast as possible and jot down the time.

Begin jogging in 5 X 100-m strides – jog back to where you started as a break between strides.

Plus, the test – if performed regularly – is rather expensive.Īll you need to estimate your individual anaerobic threshold is a stopwatch, a flat place to run, and some motivation. Unfortunately, the values achieved on the treadmill don’t always transfer to running outdoors. This not only defines your training zones but also includes a sports medical exam. One way of determining this limit is to do a lactate test in a lab.

Running at the Limit of Your Capabilities? A Lactate Test Helps Get Helpful Tips and Training Plans to Work on Your Running Performance.10K Run: Download the Running Pace Chart.How to Estimate Your Anaerobic Threshold.Running at the Limit of Your Capabilities? A Lactate Test Helps.To download a free PDF running pace chart in kilometers, click here. The second column shows the speed at which you are running expressed in kilometers per hour.The first column shows the running pace expressed in minutes per kilometer.

To download a free PDF running pace chart in miles, click here. The following columns show splits at different distances running at the same pace.The second column shows the speed at which you are running expressed in miles per hour.The first column shows the running pace expressed in miles per kilometer.If you prefer to use kilometers, click here. If you would like to download free running pace charts for certain distances, click on the links below: If you want to predict the time of your next race, use my Race Time Predictor. You just need to know at what pace you can run or what your target finish time is. A running pace chart is a tool that calculates your split times and the target finish time of the race based on your running pace.