Pushing Our Running Thresholds - Chicago // Ep 02 - This Messy Happy
Intro: This is a quick summary of Pushing Our Running Thresholds – Chicago // Ep 02 from This Messy Happy. 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:
- The week focused on a lactate‑threshold session and several body‑assessment tests (isokinetic strength testing, 3‑D run analysis, physio).
- A clear weakness in the hamstrings vs. strong quads was identified, prompting targeted strength work.
- Threshold pace is defined as the effort between 10K and half‑marathon speed, roughly 3:40–4:15 / km (≈5:30–6:00 / mi) with heart‑rate in the lower‑mid Zone 4 (≈180 bpm for them).
- Six 1,600‑meter repeats are used to hit and hold that pace, with short 2‑minute jog/recovery intervals.
Workout Example:
- Warm‑up 10–15 min easy running + a few strides.
- 6 × 1,600 m at your lactate‑threshold pace (≈3:40 / km for most runners).
- Keep heart‑rate in low‑mid Zone 4; if HR spikes, slightly back‑off the pace.
- Recover 2 min (easy jog or walk) between each repeat.
- Cool‑down 10 min easy jog. Tip: If 1,600 m feels too long, break it into two 800 m pieces with the same recovery.
Closing Note: Give this threshold session a go and watch how your legs feel stronger for faster paces at race day. Feel free to adjust the paces in the Pacing app to match your own heart‑rate zones and enjoy the progress! 🚀
References
- Pushing Our Running Thresholds - Chicago // Ep 02 - YouTube (YouTube Video)
Workout - Lactate Threshold 1600s
- 12min @ 6'30''/km
- 4 lots of:
- 20s @ 3'20''/km
- 6 lots of:
- 1.6km @ 3'57''/km
- 2min rest
- 10min @ 7'00''/km
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