what is threshold run

3 min read 22-12-2024

A threshold run, sometimes called a tempo run, is a crucial element of any serious runner's training plan. It's not a sprint, nor is it a leisurely jog. Instead, it's a sustained effort at a comfortably hard pace, pushing your cardiovascular system and building your aerobic base. This article will explore what threshold running is, its benefits, how to incorporate it into your training, and common mistakes to avoid.

Understanding Your Lactate Threshold

Before diving into threshold runs, it's vital to understand the concept of your lactate threshold (LT). Your lactate threshold is the point where your body begins producing lactic acid faster than it can remove it. This leads to muscle fatigue and a decline in performance. Running at your threshold pace pushes you to the edge of this point, building your ability to sustain high-intensity efforts for longer periods.

Finding Your Threshold Pace

Determining your precise lactate threshold requires lab testing, but you can estimate it through various methods:

30-minute time trial: Run as hard as you can sustain for 30 minutes. The average pace you maintain is a good approximation of your threshold pace.
2000m time trial: Run 2000 meters (approximately 1.24 miles) as fast as possible. The average pace from this effort will be a slightly faster estimate of your threshold pace, indicating a higher intensity effort.
Talk test: During a threshold run, you should be able to speak in short sentences, but not hold a full conversation. If you're gasping for air, you're going too fast.

Benefits of Threshold Runs

Threshold runs offer numerous benefits for runners of all levels:

Improved Aerobic Capacity: Sustained effort at this intensity strengthens your cardiovascular system and enhances your body's ability to use oxygen efficiently.
Increased Running Economy: Regular threshold runs improve your running efficiency, allowing you to cover the same distance with less effort.
Enhanced Lactate Tolerance: Training at your lactate threshold increases your body's ability to handle and remove lactic acid, delaying fatigue.
Faster Race Times: Improved aerobic capacity and running economy directly translate to faster race times, particularly in distances from 5k to half marathons.
Mental Toughness: Threshold runs challenge your mental fortitude, helping you develop the resilience to push through discomfort and fatigue during races.

How to Incorporate Threshold Runs into Your Training

Frequency: Threshold runs are typically performed once or twice a week.
Duration: Start with shorter durations (20-30 minutes) and gradually increase the duration as your fitness improves. A typical run might range from 20-40 minutes.
Warm-up: Always begin with a thorough warm-up of at least 10-15 minutes of easy jogging and dynamic stretches.
Cool-down: Finish with a cool-down of at least 10-15 minutes of easy jogging and static stretches.
Progression: Gradually increase the duration and intensity of your threshold runs over time to avoid injury and overtraining.
Listen to your body: Pay attention to your body's signals and adjust your pace if needed. Don't push yourself to the point of exhaustion.

Common Mistakes to Avoid

Going too fast: Remember, the goal is to maintain a comfortably hard pace, not to sprint. If you can't hold a conversation, you're going too fast.
Not warming up properly: A proper warm-up is crucial for preparing your body for the intensity of a threshold run.
Ignoring your body's signals: Pay attention to pain and discomfort. Stop if you feel any sharp or persistent pain.
Overtraining: Threshold runs are demanding, so ensure you give your body adequate rest and recovery time.

Threshold Runs vs. Interval Training

While both threshold runs and interval training improve fitness, they target different physiological systems. Interval training focuses on high-intensity bursts with recovery periods, improving speed and power. Threshold runs emphasize sustained effort at a comfortably hard pace, improving aerobic capacity and lactate tolerance. Both are valuable training tools and can be used together in a comprehensive training plan.

Conclusion

Threshold runs, or tempo runs, are a cornerstone of effective running training. By understanding your lactate threshold and incorporating threshold runs into your training program, you can significantly improve your running performance and achieve your running goals. Remember to listen to your body, progress gradually, and enjoy the process! Incorporating threshold runs alongside other training methods will lead to significant improvements in your overall running fitness.