How to Run Faster: Threshold Training is KEY - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of How to Run Faster: Threshold Training is KEY from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Threshold (tempo) runs target the lactate‑threshold zone, the point where lactate starts to accumulate and legs feel the burn. Training here improves how long you can hold a faster pace without heavy fatigue.
Determine your threshold pace by subtracting 20‑30 seconds from the average mile pace of your recent 5K PR. Example: 5K in 18 min → 6 min / mile → threshold = 5:40‑5:50 / mile (or 5:20‑5:30 / mile for a 15‑min 5K).
For marathon‑level runners, aim for 3‑4 threshold runs per week, gradually increasing the distance of the threshold segment while letting long‑slow‑distance (LSD) mileage drop.
Elevation and rolling hills, like the dirt roads around Greenland, CO, add useful strength work without changing the pace target.

Workout Example:

Warm‑up: 3 mi easy (≈ 6:20 / mi).
Threshold segment: 3 mi at 5:35‑5:40 / mi (or 6:20‑6:30 / mi if your 5K PR is ~18 min). Keep a steady effort; glance at your watch each mile to stay on pace.
Cool‑down: Return to easy pace for the remaining miles of a 22‑mi (35 km) long run.
Progression plan: Every other week add 3 mi to the threshold portion (6 mi, 9 mi, 12 mi, 15 mi) while reducing LSD mileage, eventually letting the tempo pace become faster than the LSD pace.

Closing Note: Try this threshold session today—adjust the pace to match your own 5K PR and feel free to customize the distances in the Pacing app so it fits your schedule. Keep pushing that lactate‑threshold point and watch your marathon legs stay strong past mile 22! 🚀