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 great video by Olympic marathoner Stephen Scullion about running threshold workouts with the key message “SLOW DOWN,” here’s what you need to know. The breakdown covers actionable insights you can apply to your next run. Watch the full video for comprehensive details.

Key Points

• Pre-run activation: Five simple exercises (calf walks, heel walks, walking lunges, glute bridges, upper-body swirl) combined with diaphragmatic breathing prepare your muscles and respiratory system, easing that initial 3–4 minute sensation of strain.
• Threshold concept: The goal is maintaining lactate at 3–4 mmol/L. Push harder and lactate exceeds 4 mmol/L, triggering heavy legs and quick fatigue.
• Progressive pacing: Structure a 45–50 minute run by beginning at an easy clip (walking counts) and gradually building speed so the final 4–5 minutes feel most challenging. Rely on heart rate, pace, and how your body feels—not just clock time.
• Lactate awareness: You’re likely in the right zone if you could still speak in short sentences. Below 2 mmol/L feels easy; the 3–4 mmol/L band is true threshold work.

Workout Example

1. Warm-up: 2 miles (≈3.2 km) at conversational pace, HR around 115–120 bpm.
2. Threshold intervals – 8×1 km repeats on a treadmill or track:
   • Repeats 1–2: easy effort, just getting into rhythm.
   • Repeats 3 & 6: moderately hard—push toward roughly 3 mmol/L (around 12 mph for Stephen).
   • Remaining repeats: hold the same pace as repeats 3 & 6, staying balanced.
   • Recovery: 30 seconds of easy jogging between each repeat.
3. Cool-down: 5–10 minutes easy jogging; verify lactate (or breathing/leg sensation) 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 your HR and speed, but pay close attention to breathing and leg sensation.

Closing Note

Test this threshold session soon and adjust paces based on your own fitness using the Pacing app. You’ve got this—keep the effort controlled, maintain focus, and watch yourself improve!

References

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