The threshold run and why learning to love it will lead to increased speed to the third and final leg
If you want to improve your form this season, then you’re going to need the threshold run in your tri training arsenal. Spencer Smith has the deets and the session to boost your endurance...
Running is hard!’ That’s what I hear time and time again when speaking to the athletes I coach about their training in the third discipline of triathlon.
Love him or hate him, on his return to triathlon a few years back Lance Armstrong hit it bang on the head when he described the need to run well in a triathlon: ‘You bike for show and run for dough’. And there’s one type of run that I believe gives you the most bang for your buck – the threshold run… and yes, it’s hard!
So what exactly is a threshold run? Well, without getting too technical, and in its simplest form, it’s the fastest pace you can run without generating more lactic acid than your body can utilise and reconvert back into energy. The purpose and benefits of running such a session are as follows:
Not only does it improve endurance but also it improves endurance at a very specific pace. The sensation of the session should be described as uncomfortably controlled. In terms of a P/E (perceived exertion, see the table overleaf) level with 1 being no stress at all and 10 being a maximum effort, I’d suggest the run be performed at – or close to – an 8 or approx 88 to 92% of your HRmax.
The body needs to be taught how to run at close/or at race pace for prolonged periods of time. To expect the body to perform in a race at a
specific intensity or pace without training is indeed setting you up for disappointment.
It forces the athlete to remain focussed and concentrate on his/her form and pacing while under a relatively high amount of physical stress and fatigue. The sensations felt during this training session will somewhat mimic those felt in a triathlon race.
Comparing and analysing data is crucial for development and improvement. Wear a heart rate monitor, making sure the course and conditions remain similar from one week to the next. As your conditioning improves, be sure to keep tweaking your threshold paces. 220
Yes, it’s hard! But the threshold run will improve endurance at a very specific pace