Thursday Training Tip #3
Treshold Training – Run Faster to Run Further
Threshold training (often called tempo running) consists of running at your maximum aerobic output in a ‘steady state’. Because threshold training requires you to run at your maximum aerobic ‘steady state’ it is an excellent way to train for endurance running and races which require this type of running. It is also a great way to add variety to your workout and give you that ‘fast running’ feeling that is so easy to lose if you are constantly pushing out long distances. Here’s a link to my page about using threshold training to improve your distance running.
The term ‘threshold’ refers to the point where your body reaches its maximum aerobic output (energy derived from converting glycogen and oxygen). Beyond this point, any additional energy requirements must be met by your anaerobic metabolism (energy derived from converting glucose and glycogen without oxygen). As with most thresholds, there is a danger if you cross the line. If you work too hard you run the risk of too large a contribution of anaerobic metabolism to your energy supply, which leads to an accumulation of lactate and also rapid fatigue. It’s about control. And the best control is your heart rate monitor. You will need to do a physical test to determine your optimum heart rate, so make sure you’re fit and healthy before you embark on this. My page on threshold running has a couple of tests you can do to determine your threshold rate.
So, keen to give threshold training a go? Great! Your threshold sessions can vary, but typically it’s advised to do between 20-40 minutes of threshold running in a single session. If you’re experienced you might do this in a single ‘steady state threshold run’, but if you’re new to running or threshold running you might want to try repeats. These are best done to time, like say 4×6 minute threshold runs, with 3 minute recovery jog in between repeats. If you’re someone who needs distance targets, try mile repeats, or some distance that equates neatly into your run
Here are some tips and tricks to keep in mind for your workouts:
- Threshold training is a tough workout and you need to complete a thorough warm-up and cool down. Start your workout with some Dynamic Stretching, followed by slow jogging to gradually raise your heart rate. Follow a cool down routine after your workout, and don’t forget your static stretching
- Doing repeats? Recovery breaks between repeats should either be walking or slow recovery jogging. These breaks are also a good time to refuel/rehydrate.
- Want to use threshold as part of half or full distance marathon training. Try a TLT workout to combine the effects of threshold training and your long-slow run.
- Threshold sessions are hard work, make sure the following day is a rest or recovery day so you can continue with quality workouts and avoid overtraining issues.
- Make sure you’re having fun doing it! You have to want to do these sessions otherwise you’ll just start skipping them. Focus on the improvement they bring to your fitness and speed!
Threshold training is a proven way to make you a faster and stronger runner. It will also make you more efficient so in endurance events you can go the distance on less energy. I use threshold training in my running schedule and during my buildup to distance races, and they are often some of my most rewarding runs. Sure, they may be hard work at the time, but that feeling of freedom that comes with running fast is hard to find anywhere else! If you’re looking for some more info, here’s the link to my page on threshold training once more.
Happy running everyone!
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Blog post: Threshold Training
Posted on September 5, 2013, in Articles, Threshold Training, Training Tips and tagged marathon training, mentally tough running, race prep, running, threshold training. Bookmark the permalink. 2 Comments.