WTF Is Threshold Running?

Summary

This video introduces threshold running, explaining its importance in training and how it can help improve endurance and speed. The concept of lactate threshold, the point at which lactate accumulates in the bloodstream faster than it can be removed, is key to understanding threshold running. The video covers how to determine your lactate threshold through time trials and discusses the difference between threshold running and tempo running. Examples of effective threshold workouts are provided, highlighting their benefits for recovery and performance, with pros often using threshold runs in their routines. The video concludes with an invitation to explore more about lactate testing.

Takeaways

• 😀 Threshold running is a key training session for runners, especially for pro runners, to improve performance.
• 😀 Lactate threshold is when lactate builds up in the bloodstream faster than it can be removed, marking the shift from aerobic to anaerobic work.
• 😀 Threshold running can improve pacing and endurance, helping runners run faster or longer without tiring quickly.
• 😀 Threshold running is beneficial for longer distances like 5K, 10K, and half marathons, but less effective for short sprints (100m or 400m).
• 😀 Testing lactate threshold in a lab provides the most accurate results, but you can also estimate it with a 30-minute time trial.
• 😀 To estimate lactate threshold, perform a 30-minute time trial, using the average pace and heart rate from the final 20 minutes of the run.
• 😀 For experienced runners, lactate threshold is about 90% of maximum effort, but beginners may find lower percentages more accurate.
• 😀 Threshold pace is a pace you can sustain for 20 to 60 minutes, and this is often used in training plans to boost endurance.
• 😀 Threshold running differs from tempo running in that tempo runs are slightly slower to allow for longer durations, especially in marathon training.
• 😀 Pro runners prefer threshold runs because they are less taxing than interval sessions, allowing for quicker recovery and more frequent training.
• 😀 Common threshold running sessions include continuous threshold running or threshold interval sessions, such as 3x10 minutes with a minute recovery.

Q & A

What is lactate threshold and why is it important for runners?

Lactate threshold is the point at which lactate builds up in the bloodstream faster than the body can remove it. It marks the boundary between aerobic and anaerobic exercise. Understanding and improving this threshold allows runners to pace themselves better in races, enabling them to run longer or faster without tiring.

How does threshold running help runners improve their performance?

Threshold running helps by increasing the body's ability to handle lactate build-up. It allows runners to run faster or longer without accumulating fatigue, which directly improves their performance in races, especially in distances like 5K, 10K, and half-marathons.

What is the difference between threshold running and tempo running?

Threshold running is done at the lactate threshold pace, which is a pace that can be sustained for about 20 to 60 minutes. Tempo running is slightly slower than threshold running and is intended to be sustained for longer periods, making it a popular choice for marathon training.

Why is it challenging for average runners to measure their lactate threshold in a lab?

Measuring lactate threshold in a lab involves a specialized test where blood samples are taken at different intensities of exercise. This is expensive and often not practical for everyday runners, which is why alternative methods like time trials are recommended.

How can a runner determine their lactate threshold without going to a lab?

Runners can determine their lactate threshold by doing a 30-minute time trial. By maintaining a steady pace and taking the average pace and heart rate from the last 20 minutes, runners can estimate their threshold pace and heart rate.

What is the most accurate way to measure lactate threshold?

The most accurate way is through a lab test where incremental intensity exercises are performed, and blood samples are taken to measure lactate levels. The lactate threshold is identified when there is a significant increase in lactate, typically around 4 mmol/L.

How long can most runners sustain their threshold pace?

Most runners can sustain their threshold pace for 20 to 60 minutes, depending on their fitness level and experience. The threshold pace represents a challenging but sustainable effort.

What are some common threshold running workouts?

Common threshold running workouts include continuous threshold running (sustaining a steady pace for 20 to 45 minutes) and threshold interval sessions (e.g., three 10-minute blocks with one-minute recovery in between). These workouts help improve endurance and pacing at the lactate threshold.

Why do professional runners do a lot of threshold running?

Professional runners often do threshold runs because they are less taxing than high-intensity interval sessions, allowing for faster recovery. This makes threshold runs suitable for double run days or more frequent training without excessive fatigue.

How does improving lactate threshold help with long-term running goals?

Improving lactate threshold allows runners to sustain faster paces for longer periods, which enhances endurance. This is key for achieving better results in longer races, such as half-marathons and marathons, and helps runners avoid premature fatigue.