TRY THESE THRESHOLD WORKOUTS

How do you do them?

Train for extended periods at, or close to,

your lactate turnpoint.

What intensity?

Run at a pace you feel you could hold for 50 to 60 minutes in a race. Most runners’ heart rates would

be at 86 to 90% of their maximum at this effort.

What volume?

If you’re just starting out or racing over shorter distances (1500m to 5K), then 15 to 25 minutes at this effort is enough. For half-marathon or marathon training, consider building to 30 to 50 minutes of effort as you get closer to race day.

1/ STRAIGHT THRESHOLD

Warm up well and include 15 to 25 mins of running at threshold effort before cooling down.

Spice it up: When you’re in top condition, add a 30 to 60-sec surge up to 5 to 10K pace every five minutes to improve your ability to buffer lactate.

2/ PROGRESSION RUNS

Start easy and build gradually to include a block of threshold running towards the latter stages of a continuous run. For example, 15 mins easy, 15 steady and 15 at threshold effort.

Spice it up: Pick a flat or rolling route and run out for 22 mins, building to a steady effort. Run the same route back, aiming to finish in 40 mins.

3/ SPLIT THRESHOLD

Splitting threshold sessions into long efforts with short, easy or steady recoveries can allow you to extend the amount of time you spend at threshold effort, or run slightly quicker while keeping your intensity under control. For example, 6 x 5 mins with 60-sec easy recoveries, or 3 x 10-15 mins with 2-min easy-to-steady recoveries.

Spice it up: Split sessions allow you to vary your paces. Try 12 mins, 10 mins, 8 mins and 4 mins, with 90-sec recoveries. Start at a pace you could hold for 60 to 70 mins in a race and work down to 30 to 45-min race pace.