Threshold Run

The threshold run is designed to train your aerobic and anaerobic systems at a high level. When running near lactate threshold, both systems are very involved in generating energy. It is relatively intense with a relatively high volume and should be integrated into the week of running carefully to avoid overuse injuries or high fatigue accumulation.

  • How to complete the workout - After a warm-up, you should run for a set amount of time usually 10 to 30 minutes at a predetermined effort (lactate threshold). The run is often broken into two intervals with a short recovery (30-60 seconds) in between the two intervals.
  • The purpose of the workout - This is an excellent workout for training for 5-10K races. The effort is similar to the race pace for 5-10K, thus trains your energy systems specific to those races.
  • Example of the workout
    • 5-10 minute warm-up at a relatively light effort
    • 8-10 minutes running at lactate threshold
    • 1-2 minutes rest
    • 8-10 minutes running at lactate threshold
    • 5-10 minute cool-down