How to run fast: Threshold Pace

Threshold pace and the use of it in training can help you improve your endurance, speed, and stamina for running. The aim of running “at your threshold” is to increase your body’s ability to clear lactate, a substance that builds up in your bloodstream when you exercise. In doing so, we can sustain a higher pace for a longer period of time.

What is a running threshold?

Threshold pace is the pace at which your body starts to produce more lactate than it can clear. Lactate is a byproduct of exercise that builds up in your bloodstream. When your lactate levels get too high, you start to feel fatigued and your muscles start to burn.

The exact pace at which your threshold occurs will vary depending on your fitness level. However, it is generally thought to be between your 10K and half marathon race paces.

How to calculate your running threshold

Use our running pace calculator of course! 

There are a few other ways to calculate your running threshold. One way is to have it measured by a sports scientist with some fancy equipment that measures your blood lactate levels. Another way is to use a running watch that can monitor your heart rate and use a percentage of your estimated max heart rate. 

What are threshold and tempo runs?

Threshold runs are designed to help you increase your running threshold pace. The main difference between the two is the pace at which you run.

Threshold runs are run at or just below your current running threshold. This pace is challenging but sustainable, and it will help your body become more efficient at clearing lactate.

Benefits of threshold and tempo runs

• Threshold pace running offers a number of benefits for runners, including:
• Increased endurance: Threshold-pace running helps your body become more efficient at using oxygen, which can lead to improved endurance.
• Improved speed: Threshold pace running can also help you improve your speed by teaching your body to clear lactate more effectively.
• Greater lactate clearance: As mentioned above, threshold pace running helps your body to clear lactate more effectively. This can help you to avoid fatigue and to sustain a higher pace for a longer period of time.
• Higher maximum heart rate: Threshold pace running can help you to increase your maximum heart rate. This is the maximum amount of effort that your heart can sustain.
• Increased VO2 max: VO2 max is a measure of your aerobic fitness. Threshold pace running can help you to increase your VO2 max, which can lead to improved performance.
• Reduced fatigue: Threshold pace running can help you reduce fatigue by teaching your body to adapt to the stress of exercise.
• Faster marathon times: Threshold pace running can help you to improve your marathon times by helping you to improve your endurance, speed, and lactate clearance.

Tips for tempo and threshold runs

Running at your threshold can be challenging, but there are a few things you can do to make it easier:

• Listen to music: Choose songs with a high beat per minute to get you in the mood for running at pace.
• Run with a friend: Running with someone else can help you stay motivated and on pace.
• Run on a track or treadmill: This will allow you to accurately monitor your speed and distance.
• Avoid running in adverse conditions: Running in wind and rain can make tempo and threshold runs more difficult.
• Try other exercises: There are other types of running workouts that can help you improve your endurance and speed, such as fartlek training and interval training.

How to incorporate threshold runs into a training week

Threshold running is tough and whilst it isn’t a max effort run, it will take time to recover from. Here is an example of a training program that includes threshold runs:

Monday: Rest

Tuesday: Easy run

Wednesday: Threshold run (30 minutes)

Thursday: Easy run

Friday: Cross-training

Saturday: Long run

Sunday: Rest

As you get fitter, you can increase the duration of your threshold runs and the intensity of your workouts.

Top Tips on how to increase your volume of threshold running

Here are some tips on how to increase the volume of running at threshold pace over a period of 4 weeks:

• Start slowly and gradually increase the duration of your threshold runs. For example, if you can currently run for 30 minutes at threshold pace, start by increasing the duration by 5 minutes each week.
• Increase the frequency of your threshold runs. If you are currently running at threshold pace once a week, try to increase it to twice a week.
• Add in some tempo runs. Tempo runs are similar to threshold runs, but they are slightly faster. Tempo runs can help you to improve your speed and lactate clearance.
• Listen to your body and take rest days when needed. It is important to listen to your body and take rest days when needed. This will help you to avoid injury and overtraining.

Example training plan for threshold running

Here is a sample training plan for increasing the volume of running at a threshold pace over a period of 4 weeks:

• Week 1: Run at threshold pace for 30 minutes once a week.
• Week 2: Run at a threshold pace for 30 minutes twice a week.
• Week 3: Run at threshold pace for 30 minutes twice a week and add in one tempo run.
• Week 4: Run at threshold pace for 30 minutes three times a week and add in one tempo run.

Getting fitter and faster

As you get fitter, you can increase the duration and frequency of your threshold runs. You can also add in more tempo runs. It is important to listen to your body and adjust your training plan as needed.

Tips for getting faster

Here are some additional tips for increasing the volume of running at a threshold pace:

• Make sure you are properly hydrated and fueled. Dehydration and low blood sugar can impair your performance.
• Warm up properly before each run. This will help to prevent injuries.
• Cool down properly after each run. This will help your body recover.
• Cross-train with other activities. This will help you to avoid overuse injuries.

With consistent training and proper rest, you should be able to increase the volume of running at a threshold pace over a period of 4 weeks. This will help you to improve your endurance, speed, and lactate clearance.