Controlled Threshold Repeats

Workout - Controlled Threshold Repeats

• 15min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 4'30''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Based on a video by Olympic marathoner Stephen Scullion about running threshold workouts with the key message “SLOW DOWN”. Here’s what you need to know to apply it to your next run. Watch the full video for the details.

Key points

• Pre-run activation. Five simple exercises (calf walks, heel walks, walking lunges, glute bridges, upper-body swirl) plus diaphragmatic breathing prepare muscles and the respiratory system, easing that early 3–4 minute strain.
• Threshold concept. Hold lactate at 3–4 mmol/L. Push harder and lactate exceeds 4 mmol/L, leading to heavy legs and quick fatigue.
• Progressive pacing. For a 45–50 minute run, start easy (walking counts) and gradually build speed so the final 4–5 minutes are hardest. Use heart rate, pace, and feel, not just time.
• Lactate awareness. You’re probably in the right zone if you can still speak in short sentences. Below 2 mmol/L feels easy; 3–4 mmol/L is true threshold.

Workout example

1. Warm-up: 2 miles (~3.2 km) conversational, HR 115–120 bpm.
2. Threshold intervals: 8 x 1 km on a treadmill or track.
   • Repeats 1–2: easy, settling in.
   • Repeats 3 and 6: moderately hard, pushing toward roughly 3 mmol/L (~12 mph for Stephen).
   • Remaining repeats: hold the same pace as 3 and 6.
   • Recovery: 30 seconds easy jog between each.
3. Cool-down: 5–10 minutes easy jogging; check that lactate (or breathing/leg feel) returns toward 1–2 mmol/L.

Tip of the day: Try a 45–50 minute session starting slow and ramping to your hardest sustainable pace over the last 4–5 minutes. Watch HR and speed, but pay close attention to breathing and leg sensation.

Closing note

Try this threshold session soon and adjust paces in the Pacing app to your fitness.

References

• How to run THRESHOLD correctly (tip SLOW DOWN) - YouTube (YouTube Video)