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Jessica M.
Jessica M. Sendmail

Threshold Training and other tactics

asked 5 months ago | Report

I have a few questions about training for a HM. Here is a little background about me: My race is at the end of February, and I am in week 4 of training (I have about 8 left). I train 4 days a week. My long run this coming week will be 9 miles. My pace on long runs is just under 9 minute miles. During the week I also do interval training for about 2-3 miles with intervals ranging from 1-2 minutes and then 2 mile CD. I have also been trying to incorporate threshold and maintenance runs into my workouts. However, I am having a little bit of trouble figuring out what these are. I was doing around 4-5 miles pushing the pace (about an 8:20 mile) thinking that this is a threshold run. I also do maintenance runs of about 5-6 miles at a 9 minute mile pace.

Long story, but my question is, am I correctly utilizing each of these training tactics? Does anyone have any suggestions?

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  • Ryan
    Ryan Sendmail

    How long have you been running? In looking through your log, it appears to start with your first day of training, followed pretty quickly by some tendonitis. Anytime tendonitis shows up, that tells me that someone is either: (a) running too many days per week, or (b) running too hard/fast. In either situation, there is not adequate rest from one workout before the next. I know this isn't part of your question, but when you are talking about threshold and intervals - it is critical for injury prevention that you have a solid base to work from.

    If you've been running regularly for several months, then that is one thing - but if you only started four weeks ago, then you might want to kick one of those speed workouts out of your schedule and replace it with a rest day instead.

    Anyhow - back to your original question. Threshold pace is most commonly described as comfortably hard - running @ that pace and carrying on a conversation is very difficult. Something you can maintain for about an hour or so. In the beginning, there may be very little difference between threshold and a long/easy run, because there is no base to work from.

    Maintenance runs are slow and easy.

    If you are pushing it at 8:20 min/mile, but your long runs (which are supposed to be slow and easy) are just under 9 min/miles, and your maintenance runs are at 9 min/miles - that all tells me that the aerobic base is a bit lacking. A solid aerobic base will usually produce more of a spread than 40 seconds between 'pushing it' and something that is supposed to be easy. It's also possible that your long runs are not slow/easy enough and that they should be slower than 9 minute miles. However, absent any other data (such as HR information), it's tough for someone over the internet to make that assessment accurately.

    If you want to really get into how best to improve your running, check out Jack Daniels running formula. It's a bit dense, and there is a TON of information that usually leaves people with more questions than answers - but it is somewhat of a gold standard in terms of how exactly one should approach training to reduce junk miles and make every run count. A runner will naturally improve by running without much of any plan, but when you can target a run and give it a specific purpose and know how much to push - results are optimized.

    Here's what I'd suggest. Find a local 5k race, enter it, and give it your all. Then, take the results and go to http://runbayou.com/jackd.htm, and plug in the distance and your time. It'll then give you a VDOT number, and on the right-hand column will tell you what the paces should be for your current level of fitness. That last part is very critical - you should be running based on your current fitness level, not your desired one.
    So, for example, if you do a 5k and finish in 24 minutes (a little faster than 8 min/miles), your VDOT is 40, and your threshold pace runs should be around 8:12 min/mile - but your long runs and maintenance runs should be at the easy pace or around 10:11. Thats what I mean about a bigger spread between pushing it and an easy run.

    answered 5 months ago |edited 5 months ago |Report

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  • Brian W.
    Brian W. Sendmail

    Great answer from Ryan, another way of describing tempo running is when you finish you feel like you could run another 10 mins at that pace but you are really glad you do not have to

    answered 5 months ago |Report

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  • Paul
    Paul Sendmail

    I was going to suggest the same thing as Ryan, go run a local 5k and plug it into a VDOT calculator....

    As for what threshold pace is, for a Good aerobically conditioned Athlete it roughly equates to what you can hold for 60 mins in a race situation. Its the pace where your body crosses the 'threshold' between being able to clear lactate as fast as its being produced, going faster will see your lactate levels rise until you start to get that burning feeling in your legs, and eventually have to stop or slow down.... Running just under that point in a Threshold run for 30 mns or so is a great way to 'push' that level up.

    BTW really do run those long runs as slow as your VDOT result suggests, even if it feels unnaturally slow the first few times, there are a bunch of metabolic benefits that youll only get if you go slow enough.

    answered 5 months ago |Report

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