Threshold running and tempo running are two closely related techniques for improving your endurance, speed and stamina. Threshold and tempo runs are about increasing the threshold at which your body clears lactate (lactic acid) from your bloodstream.
What is a running threshold?
When you go running, your body produces lactic acid which builds up in your bloodstream. If there is too much lactate in your blood, this causes lots of pain and will likely bring your run to a grinding halt.
Now, if you are reasonably fit, your body is able to clear most lactate whilst you are running steadily and you will not pass your lactate threshold. It is only when you sprint or go particularly fast that you start to go past this running threshold.
The good news is that you can increase the threshold at which lactate builds up with threshold and tempo runs. That means you can go faster for longer, without getting worn out.
How to calculate your running threshold
There are several ways you can figure out what your threshold running pace is. Some are technical and highly accurate, others are fairly rudimentary, but still effective:
- Get your lactate threshold scientifically studied: If you want to know your precise running threshold, you can visit a sports science laboratory where you will run on a treadmill and have your blood tested. This data will give you the most accurate information on your lactate threshold. However, it’s an expensive process that’s only really necessary for professional runners.
- Use a running watch: Generally speaking, your body will reach its running threshold when it is at about 85-90% of maximum heart rate. Certain kinds of running watches are able to monitor your heart rate and give you a good idea of what your threshold is.
- Calculate against your race time:Threshold running pace is often considered to be just a little faster than your average pace at a half marathon. If you have experience of doing several races, you can use your running time to figure out your mile or kilometre speed. A threshold run is simply a little bit faster than your race speed.
If, for example, you run a mile at half marathon pace in 10 minutes, your threshold running pace would be around 9:45.
- How it feels: This is perhaps the least scientific way of establishing your threshold running pace, yet for many runners it still gives a pretty good gauge. A threshold run is simply one that feels comfortably hard – you should not be completely out of breath as if you were taking part in a 5K race, but it should certainly be tougher than a casual jog. The point is that you should be able to continue running many miles at this speed without needing to stop.
Tempo running and threshold running
Tempo runs and threshold runs are two kinds of training which are designed to increase your running threshold. They are very similar, but there is a slight difference.
Threshold running involves running at – or just below – your current threshold level. Your body will become more efficient at clearing lactate at this pace and therefore allow you to gradually build your pace.
- Threshold run example: If your running threshold is 10 minutes per mile, you would do a gradual warm up for two miles, then run at around 9:55 per mile for four miles, then drop back to a slower pace for the final two miles.
Tempo running involves running slightly slower than your threshold level, but for a longer distance than a threshold run. The aim is to get into a comfortable rhythm that you can sustain for a long distance. This will get your body used to running at a sustained pace for a long time – which is vital for marathon training.
- Tempo run example: If your running threshold is 8 minutes per mile, you would do a gradual warm up for two miles, then run at around 8:15 per mile for eight miles, then drop back to a slower pace for the final two miles.
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