How To Find Your Running Threshold & Race Pace! | Run Tests For Training & Racing Explained

Do you accurately know what speed you should be running at your Heart Rate zones, Tempo, Threshold & race paces, and so on? You might never have thought about it before but it can really help your running! It involves a bit of a test, but fear not! Mark is here to explain all 🙌

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[gtn]

Have you ever done any of these tests? 🏃‍♂️

[kurushw]

Love the fact that you'll are making these videos short. 6-8 minutes is best for viewing IMO.

[bikeanddogtripsvirtualcycling]

i use the exact same 30 minute test. the very first time i did this i went max effort 10/10 and burned out within 2k with around 23/24 mins left.

[SubtleForces]

My problem with these all-out 30 mins. tests? I will probably start all-out and realize 1k later, as gasp through the tracks, that I beat my 800m PB and will most definitely not continue with even a semi-decent pace for whatever time is left.

[jamiefuhrman]

Would be great to have similar videos for swimming and biking, and even a discussion on how to consider all three in combination during a triathlon

[benfeeney]

I was thinking about this last night, thanks for the great content again GTN!

[ai]

"And with a good surface" over video of Heather running on a snowy/icy track 😂

[SamMartinPeakPerformance]

Needed this one today - lost track of a lot of these things since races started getting cancelled

[zerog]

Really enjoyed the video and v informative. The problem I have with these tests is amateur athletes get overly focused on things that will reap little results compared to a good structured sensible program.
We forget world records were still extremely fast before these tests were used. Elite athletes need every micro second I know and of course its a tool of necessity for them. But how many people I've met who are average club runners at best but are hyper focused on these things, when indeed even if they just rested and recovered better they'd take a half minute off their P.B.

[nathanmclain]

Well explained. Determining your zones and knowing when they change as you improve takes repeated testing, I preferred to use Power and buy a Stryd. Love to see you all talk about running power.

[Exalix]

What about using Garmin watch to calculate LTHR automatically? It’s very important if you have a Garmin running watch is to setup zones after %LT and not %maxHR. Standard zones are only for beginners. Zones calculated with %LT is much better, and actually allows you to run in zone 2.

[jstantonbeck]

One of the best explanations I have heard to date.

[rpark]

You all need to define what “all out effort” means. For many this could mean sprinting as fast as you can. But somehow I doubt this is what you mean by “all out effort” as everyone would fail the test within 200 meters (most likely for most of us under 100meters…it’s been shown that sprinters reach their top speed within a few seconds - I think around 4 seconds- and then after that there begins a decline in speed). So what does the phrase actually mean. You do mention that it is a speed you can hold for 30 minutes but how would a beginner or even someone at the low end of intermediate level know this without first doing the test…it seems like a chicken and egg scenario. It would be great to get better clarification on what this phrase actually means.

[combatdan]

Thanks for another well presented video. However, as others have already pointed out, the zones based on percentage of LTHR seem a bit high. Don't get wrong, i would love to believe I can run a full marathon in zone 2 at 153 bpm, but I'm not sure that is accurate. I'd be curious to know what your sources are.

A much more common set of ranges I've seen is as follows:
Zone 1 = 50 to 60 percent MHR and 65 to 75 percent of LTHR
Zone 2 = 60 to 70 percent MHR and 75 to 85 percent of LTHR
Zone 3 = 70 to 80 percent MHR and 85 to 98 percent of LTHR
Zone 4 = 80 to 90 percent MHR and 98 to 105 percent of LTHR
Zone 5 = 90 to 100 percent MHR and 105-plus percent of LTHR

I would love to follow your numbers, but would like some scientific backing before I change my training.

Thanks!

[esoteric]

Good info, thanks for sharing. Unfortunately I'm still dealing with achilles issues so I'm stuck with slower controlled runs atm. I look forward to giving it a go once I've regained the proper flexibility.

[DanielJ.McDowell-tmqq]

some good simple, solid, accurate, information.

[ered_lithui]

You always have the right answers at exactly the right time! 🥰

[frankbehrens]

Great explanation, especially about the first 10 minutes. I am trainig based on heart rates and was always wondering about rubbish rates in the beginning.

[leeadams]

Ok thanks will give this a go. Was thinking of doing a 10km test but this could be better

[wemorgan]

Nice video - many thanks. For those wanting a more automated tool might consider a Stryd power meter. Using their Auto Critical Power this is all done for you (sort of) :)