Understanding and Using Threshold Training for Long Distance Running
Threshold training involves running at the highest possible speed over longer distances, and is often used by long-distance runners to be able to maintain a good speed for a longer period of time.
What is threshold training?
During a threshold session, you run faster than normal jogging but slower than intervals. The pace should be strenuous but not overwhelming. If you exceed your threshold, the body does not have time to transport the lactic acid (lactate) away from the muscles, which leads to the muscles becoming numb and the pace becomes difficult to keep up. This limit is also called lactic acid threshold.
Find your threshold speed
Threshold training helps you gradually advance your fatigue limit, which makes you more durable and improves your ability to maintain a higher pace. The key is to find your individual threshold speed, which can be estimated by your lactic acid threshold being between 85-90 percent of your maximum heart rate. For an accurate measurement, you can carry out a threshold test (lactate test) with a specialist. But for most people, a rough estimate is enough to achieve the training effects.
A heart rate monitor is an important tool for threshold training, as it helps you monitor your heart rate and ensure you are exercising at the right intensity. Some heart rate monitors can even calculate your threshold automatically.
Threshold pass
Threshold passes can be varied in many ways. By dividing the session into intervals, you can accumulate minutes at threshold pace and gradually increase the distances without rest. Limit threshold sessions to 1-2 times a week and vary your training for best results. Here are five suggestions for threshold passes:
- 10 x 3 minutes of running at threshold pace with 20-60 seconds of active rest.
- 3 x 8 minutes of running at threshold pace with 60-90 seconds of active rest.
- 12 + 10 + 8 minutes of running at threshold pace with 60-90 seconds of active rest.
- 15 + 15 minutes of running at threshold pace with 2-3 minutes of active rest.
- 30 minutes of running at threshold pace, without rest.
Warm up properly before your threshold workouts to make them easier and more effective. Good luck with your training!