Your paces
Enter your numbers to see the result.
How it’s worked out
We follow Jack Daniels: your threshold pace (or your race) gives your VDOT, a measure of your running fitness, and each kind of session is a band of that VDOT. That spreads the paces according to your level, as in his tables.
They are references: in heat, on hills or when tired, go by feel. In LT2 your threshold is estimated from your training and the paces update when it changes.