The Threshold Hammer Session
Workout - The Threshold Hammer Session
- 10min @ 6'00''/km
- 5 lots of:
- 800m @ 4'30''/km
- 200m @ 4'00''/km
- 3min @ 5'30''/km
- 2 lots of:
- 800m @ 4'00''/km
- 2min rest
- 800m @ 3'45''/km
- 2min rest
- 800m @ 4'00''/km
- 2min rest
to import the workout after you install it.
A summary of “Advanced Running Workouts (Experienced Runners Only)” by StrengthRunning. Here are the essentials so you can try a session this week. Watch the full video for the complete breakdown.
Key points:
- These sessions are for runners already at around 30 mi (50 km) per week. Quality over volume.
- Three main pillars: (1) lactate-clearance threshold runs, which fold short 5K-pace surges into a tempo, (2) hammer repetitions, where one interval gets pushed to around 95% effort despite fatigue, and (3) long-run lengthening (15-20 mi / 24-32 km) to build aerobic power and glycogen handling.
- In practice: keep surges to 30-45 seconds, around 5 seconds faster than threshold pace, and let lactate clear while staying in the same intensity zone.
Workouts:
-
Lactate-clearance threshold run. 5 mi (about 8 km) total. Hold your regular tempo/threshold pace throughout. Every mile, run the last 30-45 seconds at 5K race pace (about 10-15 sec faster than threshold), then drop back. Metric: run 1,400 m at threshold, then 200 m at 5K pace, and repeat.
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Hammer repetition. 5 x 800 m at 5K pace, with the 4th rep (or the second to last) as a “hammer”. Push that 800 m to around 95% of max 5K effort. If your 5K pace is 7 min/mi, target around 3:30 for the 800 (instead of 3:45). It teaches you to hold on when your legs are already tired.
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Advanced long run. 15-20 mi (24-32 km) on a weekend at easy effort (about 65-75% of max HR). Builds type-I fiber endurance and glycogen use, and sets up race-specific speed work later.
Closing note: try one of these this week and adjust paces to your fitness in the Pacing app.