Elevate Your Training with Threshold Running | How and why explained

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Ready to take your running game to the next level? In this video, we dive deep into the world of threshold running – what it is, why it's essential for your training regimen, and how you can incorporate it effectively into your routine.

Threshold running isn't just about pushing your limits; it's about understanding your body's capabilities and optimizing your performance. Whether you're a seasoned athlete or just starting out on your fitness journey, mastering threshold running can significantly enhance your endurance, speed, and overall fitness.

🔍 Topics Covered:

What is threshold running?
The physiological benefits explained
How to determine your threshold pace
Practical tips for incorporating threshold running into your training plan
Common mistakes to avoid

[hibiru]

Awesome info and 100% mirrors what I learned in the book "Training for the Uphill Athlete". I used to only train at threshold (didn't have any concept of that at the time) because like you said "that's running". Since I neglected base building I never developed a base. Now I'm building that base and doing threshold's once a week. Without trying that's loosely put me in the 80/20 range. Running at threshold is such a freeing experience. On the flats and slightly downhills I feel like I'm floating and almost always enter a flow state when I'm not on technical terrain. It's very seducing and makes me want to do it all the time. Then when I go to my base building runs it feels like I'm slogging because my base is so low and therefore slow. Anyway, good luck in the race.

[regulski]

My heartfelt commiserations that you didn't qualify for the Olympics. I was rooting for you, Stephen. You are a great man and athlete 🏴󠁧󠁢󠁷󠁬󠁳󠁿👍

[yowhat-moxo]

As a miler and 800 meter runner from morocco and sometimes a 5k runner we have to do these runs on our easy days more aerobic threshold pace. I run a 4:09 mile and 3:51 1500 so we will do 5:20 pace for these runs slower if needed but we never run more then a hour. I love threshold runs, just our coach is definitely more careful and makes sure we always feel well if we’re not we’re jogging. Threshold is definitely a major system.

[Ross]

You’ve put in the work for Sunday, now go do your victory lap

[LARKRunningUK]

Really useful and insightful. I’ve probably neglected threshold and done too much steady state and easy running to build a solid base. Will implement more of this into my upcoming training!

[jochippyy]

Thankyou Steven such a useful video. As a 50 year old runner I find harder intervals only injure me but with threshold I'm good

[runnerfromhel]

Took me years to train at threshold. A big game changer.

[NicoakaRedCat]

I really like threshold session as described by J. Daniels: max 20mn continuously @LT2, can be done with 1mi reps 1 mn rest, 2mi reps, 2mn rest, 3mi reps 3mn rest. the number of reps depending on your mileage (example 60mi / week => 6x1mi or 3x2mi). In addition i do blocks at LT1 during my long runs

[ryanmiskin]

Holy cow, man. What an awesome video, and it's good to see that I have incorporated some of these things already, especially lengthening the threshold segments as I get closer to HM race day. I really liked doing a 2x or 3x 4km threshold with a 2k warm up, and 2k between the threshold segments, and then however long I felt like cooling down. I feel like the 3x 4km at LT2 is a really good session to see how ready I am for HM race day, since for the last hour of the race I'm pretty darn close to LT2, just tip-toeing that line between being good and losing gas.

[seb_]

Your channel has given me new admiration for top-level marathon runners like yourself. The months of work for a single shot on goal. The extreme mental and physical demands. It’s truly unparalleled among any sport I can think of. Best of luck on Sunday! You’re already a champ before the gun even goes off

[mikehobbs]

Great video Stephen! Have a fantastic race on Sunday!!

[seancullen]

A few years ago when I was running really well (60-70 miles / week) and doing a 3 month base phase, I would do 2 harder runs every week, and a 2 h easy long run to round the week out. First was at LT1 for 1.5 h and the second run 2 days later was LT1/LT2 for 1 h. I grew to really love the second run and after 2 months of this, I was absolutely flying and to finish the base phase, did a 2 h harder run slightly below LT1 effort (ie slightly below what would have been my then marathon pace effort) at a pace that was much quicker than expected. I was FLYING!!! My next phase was a 12 week 10 K training plan and I vividly remember doing my first tempo session for this (4 X 1 mile, tempo pace, off 5 mins rest...pace was maybe a bit below 10K current race pace) and I was really taken aback by how hard the effort felt, given how fit I thought I was.

Basically, while super fit and fast at threshold, my body was so used to running at that effort that stepping it up even slightly still felt challenging. But as I progressed over the weeks with the added tempo running and some VO2max stuff, my threshold pace increased even more. So as Steven says, variety is key and even though threshold can feel so enjoyable when you are well conditioned, don't forget to run the faster stuff!

[MrHaggyy]

Awesome video. Really good information in a good take.

[goodyeoman]

Nice explanation, much appreciated. I've got back into running after a seven year hiatus. I've done about 3 months of base runs and 1x Parkrun a week at moderate-hard effort. I'll now start to add tempos and some strides to hopefully shave me time down. Best of luck for your upcoming marathon, mate!

[benjamin.kelley]

One big thing I changed about my marathon training is longer track sessions with more reps at 800m to 1K, taking less rest time in between, and on long runs adding in marathon pace effort mile/k blocks so that I'm running 50-60% of the run at MP.

[vikroy]

Went for a 5 hour threshold run yesterday was great

[kthrynmcdnld]

Rooting for you on Sunday! Thanks for all of your videos - new to running and they’ve helped me a lot.

[joemartin]

Thank you for the continued dissemination of your extensive knowledge. Be relentless on Sunday brother!

[gmiejuneislanderpajo]

goodluck on Sunday!! run safe Scully!!

[danm_journey]

Good luck for Sunday fella, great channel thanks for sharing your experience and expertise