Workout of the Day: Tempo/Threshold Runs

Want to increase your running performance and overall endurance? Want to run faster and longer? Try adding some threshold/tempo runs into your weekly mileage!

What is a Tempo/threshold Run?

Tempo in terms of running can be defined as the rate, speed/pace; in this case, running speed/pace.

Threshold, or more specific, Lactate Threshold, refers to the intensity of exercise (running) where there is an increase in blood lactate levels.

At the point of Lactate Threshold, that’s when you begin to feel what runners call “The Burn”. The burning sensation and extreme fatigue after a really intense run is a result of an accumulation of Hydrogen Protons. Increased levels of Hydrogen Protons causes muscle contractions and extreme fatigue.

What are the benefits of doing a tempo/threshold run?

Studies have shown that Lactate Threshold is a consistent predictor of performance in endurance based activities such as running. Studies have also shown connections between endurance performance and training at the Lactate Threshold.

Training programs that work on increasing weekly mileage, threshold training and faster paced interval training have huge effects on Lactate Threshold improvement.

So training your Lactate Threshold can improve your endurance and increase the duration of time you can maintain a specific running pace.

What pace or effort level should tempo/threshold runs be done at?

Studies have shown the Lactate Threshold occurs around 80-90% of Max Heart Rate in highly training individuals and at around 50-60% in untrained individuals. If you have raced a 5k recently, a good estimate is to take your average pace during your best 5k race, and add 20-30 seconds per mile. Example: 5k time: 20:00 (6:26/mile). That would translate to 6:46-6:56/mile on your Tempo Runs.

An easy way to think of the effort level to perform Lactate/Tempo workouts is it should feel “comfortably hard,” meaning you definitely are working hard, but the pace is manageable for a long period of time (roughly 20-30 mins). You look forward to the workout ending, but you can maintain that effort level for a while.

When and how often should you do a tempo/threshold run?

Threshold/Tempo workouts can be done once a week or up to twice a week with a couple days of easy recovery runs between. You should also firstly work on increasing your daily mileage and weekly long runs gradually before taking on more intense paces and workouts.

If you are training for a big race or are a High School or College athlete, I recommend adding or working up to Threshold/Tempos runs around your 3rd to 4th phase of training.

Phase 1 is typically base building.(Increasing daily mileage and long runs)

Phase 2 is where you might start adding some short speed paced activities such as strides after easy runs and low volume speed sessions and strength work such as hills and long intervals.

Phase 3 is where you will typically begin your racing season

Phase 4 is right around late season/Championship season

Different types/way to do a tempo/threshold run

Examples of different way you can approach Threshold training;

  1. Steady Tempo: a continuous run at threshold pace/effort
  2. Cruise Intervals: repetitions of shorter durations at threshold lace with little rest between reps

Example workout for beginners, intermediate and advanced runners

    1. Beginner:
      • 15-20 minutes @ Threshold Pace
      • 2 minutes @ Threshold Pace with 1 minute jog rest; Repeat 5-10 times
    2. Intermediate: 
      • 20-25 minutes @ Threshold Pace
      • 5 minutes @ Threshold Pace with 1 minute rest; Repeat 5-8 times
      • 3-4 x 1 mile repeats with 1-2 minute rest
    3. Advanced: 
      • 20-30 minutes @ Threshold Pace
      • 4-6 x 1 mile repeats with 1-2 minute rest

**Always start and end with an easy 10-20 easy jog and some dynamic stretches and strides**

You can mix and match how you see fit or what you feel you most benefit from. If you have a mid week race or want to make sure you have ample rest before a race and wish to maintain some speed work, I tend to incorporate some short speed reps after Tempo runs such as 4-6x 150m or 200m.

My Favorite Workouts:

  1. 4 Mile Tempo run + 4x200m Repeats with 5 minute recovery after the Tempo run and 2-3 minutes between each 200m rep
  2. 4-6x 1 Mile @ Threshold Pace 1 minute easy jog between

Final Thoughts

If you feel the need to increase your endurance performance, look no further than the trusted Threshold/Tempo runs. Make it your own and see what works for you! 

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