Common MISCONCEPTIONS with Threshold Training

Summary

In this video, the speaker addresses viewer questions from a previous threshold training video, covering topics like standing vs. J recovery, lactate threshold workouts, and marathon pacing. They discuss the benefits of both short and long threshold intervals, emphasizing that proper pacing and recovery methods are key to improving performance. The speaker elaborates on how marathon pace typically falls between LT1 and LT2 for most runners, highlighting the importance of variety and gradual progression in training. The video also touches on advanced training concepts like super threshold and lactate clearance. Viewers are encouraged to comment with more questions for future videos.

Takeaways

• 😀 Standing recovery helps reduce physiological stress, while J-recovery is better for clearing lactate, depending on the context of the workout.
• 😀 In threshold workouts like 8x1K, the focus should be on moderate fatigue (mechanical stress) rather than excessive lactate accumulation or muscle burning.
• 😀 It’s important to pace threshold intervals conservatively, leaving room to finish the workout without feeling overly tired, ensuring steady progress.
• 😀 Shorter threshold intervals, such as 400m reps, provide a good balance of intensity without pushing beyond LT2, helping runners build speed at threshold without spiking lactate.
• 😀 Super-threshold training (slightly above LT2) should be used sparingly, as it's effective for building tolerance to fatigue but should not dominate regular training.
• 😀 Marathon pace typically falls between LT1 and LT2 for most runners, and proper pacing ensures runners stay in this zone to avoid excessive lactate buildup.
• 😀 For new runners, marathon pace might be closer to LT1 due to their body’s quicker lactate accumulation at lower intensities.
• 😀 There’s no one-size-fits-all approach for threshold training—variety is key to building endurance and adapting the body to different types of stress.
• 😀 Lactate threshold workouts are about volume (total distance run at threshold) rather than pushing to exhaustion during every session.
• 😀 Threshold training should primarily aim for steady, progressive volume rather than intense effort, ensuring recovery periods and avoiding burnout.
• 😀 Feedback from viewers’ comments helps clarify misconceptions and allows for deeper engagement with the nuances of threshold training.

Q & A

What is the main difference between standing recovery and J-recovery in threshold workouts?

Standing recovery helps to lower physiological stress by reducing load on the body, allowing for quicker recovery between intervals. J-recovery, on the other hand, involves gentle movement and aids in lactate clearance, but it requires more effort and can be more taxing on the body.

Why is it important to not feel burning or lactic acid buildup during threshold intervals?

You should aim to avoid burning or excessive lactate accumulation during threshold intervals because it indicates you may have exceeded your lactate threshold. The goal is to run at a pace that challenges you but doesn’t result in the buildup of lactate that could hinder your performance in later reps.

How can 400m threshold reps be effective even though they are shorter than continuous threshold work?

400m threshold reps can be effective because they allow you to run at a faster pace while still staying below your lactate threshold. This helps improve both speed and lactate clearance without pushing you into anaerobic territory, which is ideal for developing endurance and speed simultaneously.

How should your legs feel after completing an 8x1K threshold workout?

After completing an 8x1K threshold workout, your legs should feel fatigued but not to the point of burning or heaviness. You should have enough energy to complete the workout with good form and feel like you could do a few more reps, but not as if you could run the entire workout again immediately.

What does lactate threshold training aim to accomplish in terms of performance?

Lactate threshold training helps runners improve their ability to maintain a higher intensity without accumulating excessive lactate in the muscles. This allows athletes to run faster for longer periods while staying within a sustainable intensity, which is key for improving race times, especially in longer distances.

What is the purpose of super-threshold training, and when should it be used?

Super-threshold training involves running slightly above the lactate threshold to get accustomed to handling lactate accumulation. It can help athletes push through the early stages of fatigue without crossing into full anaerobic territory. However, it should not be done too frequently; ideally, super-threshold training should make up about 1 out of every 10 workouts.

Where does marathon pace typically fall in terms of lactate thresholds?

Marathon pace generally falls between LT1 (aerobic threshold) and LT2 (anaerobic threshold). For most runners, this pace is just below or at LT2, as it's important to be able to sustain this effort for long durations without accumulating excessive lactate, which would make it difficult to maintain pace.

Why might some new runners have their marathon pace fall below LT1?

New runners may have their marathon pace fall below LT1 because their bodies are not yet efficient at clearing lactate. Even moderate intensity can cause a rapid accumulation of lactate in their muscles, which forces them to run at a slower pace to avoid premature fatigue.

What is the benefit of using a variety of threshold training methods, like short 400m reps and longer continuous intervals?

Using a variety of threshold training methods ensures that athletes develop both speed and endurance. Shorter 400m reps help improve running speed while staying within the threshold zone, whereas longer intervals (e.g., 10-20 minutes) help improve overall endurance and pacing strategy. This combination ensures balanced performance across different race lengths.

How does running above the lactate threshold for a short period affect training?

Running above the lactate threshold for short periods (as in super-threshold training) helps runners get used to the feeling of lactate accumulation. This type of training improves the body’s ability to tolerate and clear lactate, which can delay fatigue during high-intensity efforts, allowing athletes to push through tough sections of races.