Foundational Threshold Run
Workout - Foundational Threshold Run
- 4.0km @ 9'00''/mi
- 4.8km @ 7'30''/mi
- 2.4km @ 11'00''/mi
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Intro: Seth James DeMoor covers threshold training in a video worth watching—here’s what you need to know to run the workout today.
Key Points:
- Threshold or tempo runs work the lactate-threshold zone, where lactate starts building up and your legs burn. Train at this intensity to extend how long you can sustain a faster pace without severe fatigue.
- Find your threshold pace by taking your recent 5K PR’s average mile pace and dropping 20–30 seconds. Running 18 minutes for a 5K? That’s 6 min/mile, so target 5:40–5:50/mile for threshold (or 5:20–5:30/mile if your 5K was 15 minutes).
- Marathon runners should target 3–4 threshold runs weekly, gradually lengthening the threshold portion while reducing long-slow-distance mileage.
- Hilly terrain—like the dirt roads near Greenland, CO—builds strength while you maintain the same pace target.
Workout Example:
- Warm‑up: Start with 3 miles at easy pace (roughly 6:20/mi).
- Threshold segment: Complete 3 miles at 5:35–5:40/mi (adjust to 6:20–6:30/mi for an ~18-minute 5K). Hold an even effort, checking your watch at mile markers to stay locked in.
- Cool‑down: Drop back to easy pace for the rest of a 22-mile (35 km) run.
- Progression plan: Each alternate week, extend the threshold segment by 3 miles—reaching 6, 9, 12, and 15 miles—as you reduce LSD mileage. Over time, your tempo pace will exceed your easy running pace.
Closing Note: Give this workout a try today, tweaking the pace to match your 5K fitness and adjusting distances in the Pacing app as needed. Push your lactate threshold, and you’ll feel stronger when marathon mile 22 arrives! 🚀
References
- How to Run Faster: Threshold Training is KEY - YouTube (YouTube Video)