Threshold Run Guide: Benefits and Sample Workouts
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
A threshold run is a form of speed workout that helps you become a faster runner. As a running coach, I often give my clients threshold workouts when training for races ranging from the 5K to the marathon. You may have heard of threshold and tempo runs if you've been running for a while. So what are threshold runs exactly, and how do they fit into your training? And how are they different from tempo runs? This guide will go over everything you need to know about how to do a threshold run and offer sample threshold workouts you can use in your training.
What Is a Threshold Run?
If you’re wondering what a threshold run is, here is the scientific answer: A threshold run is running at a pace where lactate does not accumulate significantly in your blood during the workout. During a lactate workout, your lactate levels stay at a constant level. Lactate, or lactic acid, is a substance made by muscle tissue and red blood cells, which carry oxygen from your lungs to other parts of your body. Usually lactic acid in your body is low, according to experts.
In simple terms, a threshold run is one of the types of workouts for speed, which will help you become a faster runner. Threshold runs train your body to run fast for longer periods of time. Unlike interval training, a threshold run is done at a consistent effort level, in zone 3.
For reference, Zone 2 training includes your relaxed pace, base runs. Zone 3 includes "comfortably hard" runs like threshold and tempo runs. Interval training often oscillates between the high-intensity Zone 5 and recovery running in Zone 1 or 2.
Lactate Threshold
When you exercise strenuously, lactate builds up in your muscles and blood. During a hard run such as a sprint, your lactate builds up quickly. Lactate threshold is the point where your exercise intensity causes lactate to accumulate in your blood faster than it can be removed.
Threshold Training Benefits
Doing threshold runs improves your lactate levels, allowing you to exercise longer without fatigue and exhaustion. Improving your lactate threshold will make you a better runner, allowing you to run farther and faster. Distance runners who do threshold runs can improve their race times.
Threshold runs improve your VO2 max, which measures the maximum amount of oxygen your body can use during intense exercise. Adding a regular threshold run to your training program will help boost your VO2 max.
Elite athletes have the highest lactate threshold. According to the University of Virginia, the average person reaches their lactate threshold at 50 to 50 percent of their VO2 max. Amateur athletes usually reach their lactate threshold at 65 to 80 percent of their VO2 max. Elite athletes have the highest lactate threshold, reaching 85 to 95 percent of VO2 max.
See our Guide to VO2 Max for more details.
Threshold vs. Tempo Runs
Threshold runs and tempo runs are similar as they both improve your VO2 max and running threshold. But there is a difference between the two. Threshold running is at or just below your threshold level, meaning lactate does not accumulate significantly in your blood during the workout.
Tempo runs can vary more than threshold runs. A tempo run is usually at or close to your 10K race pace and can be up to 6 or 7 miles for long-distance race training. If you are training for a long race such as a marathon, your tempo pace may be slightly slower but you will be running a longer distance. Your tempo pace when training for a 5K or 10K race may be a faster pace and your distance may be shorter, from 2 to 5 miles.
See How to Do a Tempo Run and Get Faster for more details on tempo runs.
How to Find Your Threshold Pace
To do threshold runs, you must first determine your threshold pace. If you do heart rate training, your threshold pace is about 75 to 80 percent of your maximum heart rate. Your threshold pace will feel challenging but possible to maintain at about a 70 to 80 percent effort level.
You can calculate your lactate threshold pace using your half marathon race pace as a benchmark. Your threshold pace should be slightly faster than your average half marathon pace. So if you run a half marathon at a 9-minute mile pace, your threshold pace should be around 8:45 minutes per mile.
In general, you'll feel some discomfort when running at your tempo or threshold pace, but you should be able to maintain the pace for an extended period of time, up to an hour. You'll feel like it's a challenging pace but not as difficult as short intervals or sprints.
Related Post: How to Find Your Tempo Run Pace
Threshold Run Workouts to Try
Here are some threshold running workouts you can incorporate into your training program to boost your endurance and fitness level and get faster race times:
Threshold Intervals Workout
Threshold intervals are a great way to ease into threshold running. These workouts train your body to run more efficiently and at threshold pace while giving you some recovery time between intervals.
Warm Up: Run at a very relaxed pace for 10 minutes. Do dynamic stretches.
Threshold Interval: Run for 7 minutes at threshold pace.
Recovery: Jog for 2 minutes at a very relaxed pace.
Repeat to do 3 total intervals with 3 recovery segments.
Cool Down: Run at a slow pace for 10 minutes. Stretch.
Middle Distance Threshold Run
If you’re training for a 5K or 10K race, or if you’re a beginning runner, this is an excellent aerobic threshold run workout:
Warm Up: Run at a very relaxed pace for 10 minutes. Do dynamic stretches.
Threshold Run: Run at your threshold pace for 20 minutes.
Cool Down: Run at a slow pace for 10 minutes. Stretch.
Long Distance Threshold Run
This is a good workout for half marathon and marathon training.
Warm Up: Run at a very relaxed pace for 15 minutes. Do dynamic stretches.
Threshold Run: Run at your threshold pace for 35 minutes.
Cool Down: Run at a slow pace for 15 minutes. Stretch.
How to Add Threshold Runs to Your Training
Threshold training will help you become a faster, more efficient runner and improve your endurance. Add a threshold run to your training program once a week. The threshold run is considered a speed workout, which is a “hard” training day, so make sure you follow your run with a rest, recovery, or base run day. (You don’t want to do two hard workouts two days in a row).
A great benefit of threshold training is that all levels of runners can do it. If you’re a beginner, do shorter threshold runs and gradually increase your distance. For advanced runners training for longer runs like marathons, you can add more distance to the warm-up or even add a threshold run into your long run.
As you do threshold runs, you will start to see your pace improve, and you will get faster. Make sure to adjust your threshold running pace as you improve to keep making progress in your training.
Are threshold running workouts part of your running routine? Follow and tag @Runstreet on Instagram to share your workouts and get cheered on. If you need a customized training plan with threshold runs and other speed workouts designed by a running coach, check out our Training Center.
Happy running to you! 😊
Related Posts: How to Do a Base Run, What Is a Good VO2 Max? How to Improve Yours
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
