Elevate Your Training with Threshold Running | How and why explained
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- เผยแพร่เมื่อ 22 ธ.ค. 2024
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Ready to take your running game to the next level? In this video, we dive deep into the world of threshold running - what it is, why it's essential for your training regimen, and how you can incorporate it effectively into your routine.
Threshold running isn't just about pushing your limits; it's about understanding your body's capabilities and optimizing your performance. Whether you're a seasoned athlete or just starting out on your fitness journey, mastering threshold running can significantly enhance your endurance, speed, and overall fitness.
🔍 Topics Covered:
What is threshold running?
The physiological benefits explained
How to determine your threshold pace
Practical tips for incorporating threshold running into your training plan
Common mistakes to avoid
Awesome info and 100% mirrors what I learned in the book "Training for the Uphill Athlete". I used to only train at threshold (didn't have any concept of that at the time) because like you said "that's running". Since I neglected base building I never developed a base. Now I'm building that base and doing threshold's once a week. Without trying that's loosely put me in the 80/20 range. Running at threshold is such a freeing experience. On the flats and slightly downhills I feel like I'm floating and almost always enter a flow state when I'm not on technical terrain. It's very seducing and makes me want to do it all the time. Then when I go to my base building runs it feels like I'm slogging because my base is so low and therefore slow. Anyway, good luck in the race.
💯 This
My heartfelt commiserations that you didn't qualify for the Olympics. I was rooting for you, Stephen. You are a great man and athlete 🏴👍
Good for him. In the Histroy of Slovenian Runner impossible. Old Record holder for Slovenian athlete marathon is like 2:11:50. I am guessing that olyimpics are around 2h:10 mark or less
As a miler and 800 meter runner from morocco and sometimes a 5k runner we have to do these runs on our easy days more aerobic threshold pace. I run a 4:09 mile and 3:51 1500 so we will do 5:20 pace for these runs slower if needed but we never run more then a hour. I love threshold runs, just our coach is definitely more careful and makes sure we always feel well if we’re not we’re jogging. Threshold is definitely a major system.
Mashallah akhi. Just picked up running as a hobby so there is so much that needs to be done in terms of my weight,stamina,and running faster longer.
Really useful and insightful. I’ve probably neglected threshold and done too much steady state and easy running to build a solid base. Will implement more of this into my upcoming training!
I just discovered your channel and subscribed. Youre an exceptional teacher
I really like threshold session as described by J. Daniels: max 20mn continuously @LT2, can be done with 1mi reps 1 mn rest, 2mi reps, 2mn rest, 3mi reps 3mn rest. the number of reps depending on your mileage (example 60mi / week => 6x1mi or 3x2mi). In addition i do blocks at LT1 during my long runs
Thankyou Steven such a useful video. As a 50 year old runner I find harder intervals only injure me but with threshold I'm good
Thanks for sharing your wisdom about running, as a novice runner, I think this is really useful and practical.
All the other temp run videos are so... useless. thanks for this. Stephen's the best.
Good luck Sunday!
You’ve put in the work for Sunday, now go do your victory lap
Holy cow, man. What an awesome video, and it's good to see that I have incorporated some of these things already, especially lengthening the threshold segments as I get closer to HM race day. I really liked doing a 2x or 3x 4km threshold with a 2k warm up, and 2k between the threshold segments, and then however long I felt like cooling down. I feel like the 3x 4km at LT2 is a really good session to see how ready I am for HM race day, since for the last hour of the race I'm pretty darn close to LT2, just tip-toeing that line between being good and losing gas.
Took me years to train at threshold. A big game changer.
Any more details? I never really understood them before so never bothered. Just used to run max effort every run which I now know is ridiculous. Is tempo pace 10-20 seconds below race pace? Cheers, mate.
@@goodyeoman4534 For me most of my runs are Z1/Z2 (somewhere in between the 2 (HR 125/135). Those are my easy runs. In addition I do those tresholds between Z3 and Z4 (HR 150/165). Once a week I try to do speedwork at full blast for 400m (+170 HR) or even shorter distances lik 20sec sprint reps. (I don't really use tempo to define my running (Only use it to compare my progress))
@@goodyeoman4534apologies for the long answer, but I happen to be sitting at the WC...the word "threshold" refers to regions of lactate production. Knowing what "threshold pace" exactly is at a specific time (important) requires a lactate measurer ($$). Not everyone can, but we can also have a good idea of when we are entering that zone purely by effort feelings or heart rate. Heart rate is a very variable factor (temperature, quality of sleep, stress, wind), so this is why Scullion is putting so much effort in this video in referring to "effort", and not asking you to buy an electronic measurer that requires 40€ per month of stripes to know. The pace will differ depending on how long your repetition is and how quick you are, but the effort should remain the same (~85-90% of max) . You should investigate on your own to learn how that effort feels: it should be hard enough to feel slightly uncomfortable, but you should feel fresh enough at the end of the workout to be able to start another one in a few hours. For example, when doing 8 x 1km with 60-90s rec, instead of going at 10k pace, do them at half marathon pace. See how you feel, then repeat them at a slightly higher pace the following week, and adjust. It is about learning how your body feels at threshold, to be able to bring up your level of effort no matter how the external circumstances are.
Did you get a threshold test? Worth it?
@@chrism589.Yes, a test. I visit once a year a threshold test in a lab. A test can give you the confirmation that you train at the right intensity. I once witnessed an experiment where only 3/10 amateur runners guessed their threshold somehow right, when they did blood lactate testing. So either it only confirms that you know your threshold or it corrects your assumption. Would say worth it. Have a good run.
One big thing I changed about my marathon training is longer track sessions with more reps at 800m to 1K, taking less rest time in between, and on long runs adding in marathon pace effort mile/k blocks so that I'm running 50-60% of the run at MP.
Nice explanation, much appreciated. I've got back into running after a seven year hiatus. I've done about 3 months of base runs and 1x Parkrun a week at moderate-hard effort. I'll now start to add tempos and some strides to hopefully shave me time down. Best of luck for your upcoming marathon, mate!
Your channel has given me new admiration for top-level marathon runners like yourself. The months of work for a single shot on goal. The extreme mental and physical demands. It’s truly unparalleled among any sport I can think of. Best of luck on Sunday! You’re already a champ before the gun even goes off
A few years ago when I was running really well (60-70 miles / week) and doing a 3 month base phase, I would do 2 harder runs every week, and a 2 h easy long run to round the week out. First was at LT1 for 1.5 h and the second run 2 days later was LT1/LT2 for 1 h. I grew to really love the second run and after 2 months of this, I was absolutely flying and to finish the base phase, did a 2 h harder run slightly below LT1 effort (ie slightly below what would have been my then marathon pace effort) at a pace that was much quicker than expected. I was FLYING!!! My next phase was a 12 week 10 K training plan and I vividly remember doing my first tempo session for this (4 X 1 mile, tempo pace, off 5 mins rest...pace was maybe a bit below 10K current race pace) and I was really taken aback by how hard the effort felt, given how fit I thought I was.
Basically, while super fit and fast at threshold, my body was so used to running at that effort that stepping it up even slightly still felt challenging. But as I progressed over the weeks with the added tempo running and some VO2max stuff, my threshold pace increased even more. So as Steven says, variety is key and even though threshold can feel so enjoyable when you are well conditioned, don't forget to run the faster stuff!
Went for a 5 hour threshold run yesterday was great
Only 5 h? 😂
I'm running at threshold as I'm typing this. Still 6 hours to go.
good stuff.
Threshold is my recovery pace
awesome, make sure to include it 4 times a week for great gains
How do we calculate LT1 and 2
There are some "tricks" that you can do with a treadmill and looking for your heartrate increase over time (1h). However, the easiest and most accurate is to get it properly measured out at a sport center. It requires quite accurate hrm and a capable person to interpret it. Especially for endurance runners where the test needs to be extended because they're so well trained for the different zones.
love your video's man! great content and super motivating!
Awesome video. Really good information in a good take.
Great video Stephen! Have a fantastic race on Sunday!!
Rooting for you on Sunday! Thanks for all of your videos - new to running and they’ve helped me a lot.
Thank you for the continued dissemination of your extensive knowledge. Be relentless on Sunday brother!
what is important to train zone 2 or threshold?
very good video! so much good information! thx!! 🙏🏻
Great video Stephen. Lightbulb moment for me. Thanks 👍
Good luck for Sunday fella, great channel thanks for sharing your experience and expertise
Lactate doesn't "turn into waste" it is always utilized either by cells for energy or reconverted to glycogen in the liver.
It accumulates in your blood faster than your body can use it. I think he is just talking about excess lactate accumulation in the blood.
These videos are amazing bro thanks a lot! 👊
goodluck on Sunday!! run safe Scully!!
Cracking video scully! Best one yet! Good Luck Sunday!
When you train in LT1 and LT2 are you using fuel (gels) or does that have negative impact on your body's ability to improve and handle increased effort?
Sorry could you clarify what effort lt1 & 2 is?
Important to understand, if you’re racing for a specific time you have to incorporate these efforts.
Im injured now a bit of a strained calf so doing spin sessions daily and want evrey 2nd session to be threshold so hour but 40mins to try keep above 170bpm according to my garmin but 168 is hard enouhh
This is gold - thanks for making this 👊👊
Thank you
I know my Max heart rate 193
My MAS is 16 km/h
How can i identify my lt1 and lt2 please?
Best regards
Hard to identify just based on max heart rate. Better way is to do a 20 min run test (ideally with Blood lactate meter).
1.0 mmol is typically LT1
3.0 mmol is typically LT2 (according to Norwegians). Some argue it’s closer to 4.0 tho.
@@starshockey11 thanks a lot
When you say lt1 and lt2 is that essentially zone 3 and zone 4 ?
yea top of z3 region and top of z4 region
It's best to just get familiar with what you can handle for X amount of time. Go for a hard 45-50min run and keep your HR at a given area for the last 35-40min, since at the beginning it takes about 5-10min to have your HR settle in to the effort you're putting forth. Figure out your average HR during those last 35-40min and you should be able to handle that for a solid 50-60min if needed. Same goes for a LT1 run, stay steady and run for 2 hours. If you undershoot your effort and feel like you could have gone a little harder, then figure that in to your next session and see how you do.
Lt1 = boundary between zone 2 and 3. LT2 = boundary between zone 3 and 4
Yes. But LT1 and LT2 are based on physiological marker points, whereas "zones" are just arbitrary categories. I do them quite a bit at work when doing CPET tests.
I'd say LT1 is mid to upper zone 2. As he said you should be able to have a conversation still.
LT2 would be mid to upper zone 3. As that's wer emost marathon runners are running their races at. 2-3 words at time. Just starting to feel a little hard
Thank you buddy ❤ Have a good one on Sunday 💪🏻🤞🏻
Great advice 👍
Best of luck for London
Bro you really inspired me I used to watch your videos and use your workouts sometimes I’m 10k runner from Somali currently live here limerick one day i will become great
Another great video Stephen. How much time would you spend training at LT1? Would you train this more in a base phase and down weeks? Or would you keep a lot of LT1 work in year round. I recently heard a coach talking about the underrated benefits of LT1. I am personally someone who can run faster paces but struggles to hold them for longer races and was wondering of LT1 was the missing ingredient for strength and capacity.
Good luck on Sunday!
LT1 and LT2 are both zone 4 right...?
Typically the zone between LT1 and LT2 are designated as zone 3. Above LT2 is zone 4
Good video as always!
Goodluck for London marathon !
really great and helpful video - thank u!
Hey Stephen, having adhd and relating to your past struggles with consistency, sticking to things, impulsivity etc, I was wondering if you still take meds for your adhd and if they help? Or any negative impacts on training?
What is LT1 and LT2?
Best running channel on TH-cam ❤
Isn't LT1 an ultra pace ? Like 100km pace ?
How to now when u are on lactid 1?
If my anaerobic threshold heart rate is tested at 173 bpm does this mean my LT2 heart rate is 172? Quite confused here.
u do the math mate:
'Lactate Threshold 1 (LT1), also known as the aerobic threshold, occurs at a lower exercise intensity than Lactate Threshold 2 (LT2), or the anaerobic threshold'
Wtf at 173... that's close to my max heart rate 😭.
@@Tritiuminducedfusion Don't worry we all differ. I'm 38 and I've got mine up to 195 recently.
LT1 is the point where your lactate levels rise a bit but not too an intense degree. This is about Zone 3. When you go a bit faster, you'll have another noticeable spike which is LT2. Not sure how the HR fits in. I never focus on HR anymore but just go by feel, pace and time.
When you say leg strength letting you down and what do i do to improve this leg strength exercises (heavy weights low rep) or muscle endurance ( light weight high rep) im suspicious that this is holding me back i tend to slow considerably towards end of marathon and 50k efforts even tho i train long run well i always you seem to train well and race poorly. Hr always alot higher on race day i assume thats a race anxiety issue but would this also be a reason for underperformance ?
Hr higher can also be being fresher, and so less suppressed. But nerves and anxiety can play a role of course. Could be leg strength, or could be you didn’t train on relevant terrain. Pounding can cause physical issues that was more linked to relevant practice and not gym strength.. same for hills, or trails. Relevant practice in training. Gym would just be ensuring the areas that are breaking down, are being worked in the gym to rebuild strength throughout the build up. Training breaks the muscles down (reduces strength) but be consistent with that.
@stephenscullion262 thanks for replying..I match the terrain and hills to what I'm training so don't think it's that I do zero strength and conditioning so probably makes sense I'm not rebuilding any damaged muscle or resting adequately I spend 9 hours a day on my feet at work so rest is difficult 😅
Hello mate. I would incorporate some gentle-to-moderate lower body and core stuff just to tighten up any weak links there. No need to go too hard as you're just looking to reinforce your running, not grow your muscles. I'd do lunges, step-ups, glute bridges, planks, side-planks and maybe some light jumps to help with Achilles plyometric power.
Great video😊
thank you very much for these tips. btw @Ross867 Sunday is scheduled triathlon the IRONMAN 70.3.
can u make a video about the best programme as being an 800m runner
3 hard days a week. One at 400m pace, one at 800m/1500m pace, o e at 5km race pace. 2 weights sessions a week. Easy jogs on the days between. 1 rest day a week. Done.
Hi I have question I run yesterday 10 km 32 minutes on treadmill with 1% incline so can I run the same outside at that time thanks I appreciate u answer sir
If you could do that you wouldn't need to ask 😂 16min back to back 5k is elite level which would take years of hard training to get to. So your treadmill isn't accurate or you understood it wrong. Unless you're already an elite runner and would of done 10k on the road more than enough to know.
I often run 10 or 11 minutes 5km on the treadmill and I'm wondering as well if that means I could do the same on the road?
@@arnoldd7073stop lying bro and pretending 😂😂😂
Best of luck Sunday champ!
All the best for Sunday !
Threshold master is backkk!
Were are you running it looks incredible 😮
Following you for nearly a year now… go get um today! Enjoy and good luck.
👍👍👍
Thanks! Now I'm confused even more. Need science degree to run well now days
Excellent 👍🏻
Thank you
These speeds are mad, I’m running at 5min k’s at threshold and can’t get quicker
Thanks
Let's go in London - EGO, PATIENCE, BELIEF
ЭТО ФУНДАМЕНТАЛЬНАЯ ТЕМА) БЕЗ НЕЁ НИКУДА!
good job; I've a great photo of you @ 6 miles!
DR Maffleton just turned in his grave 😲
He is alive lol
Great video
Scullion did not qualify for the Olympics. 2:16 is a great run but not enough. It was a valiant effort but his Olympic days are over.
2:08 is very very fast, to get that type of time you need close to a perfect race.
What's your marathon time?
Scullion is an Olympian.
He gets on here and gives us QUALITY content for FREE.
The fact that some still want to shit on him is absolutely unfathomable to me. SMH.
What's your point? What information are you actually trying to convey?
So what?
Hydrogen ions
Half marathon workout
People dont realize how difficult it is to run. The first time I decided to try it 15 years ago, i went maybe 1 or 2 miles and got severely injured and had to walk home injured and it took a few days to heal. Now I can do a 10k in 1 hour and 20 minutes.
“What people don’t understand about runnin’… is nothing to do with lactic. It’s pace per mile. Stop it! The rest of the world uses km.
If you want to tap into a larger audience, you should be a bit more pedagogue. It's good to be very technical, but it's hard to follow even with some knowledge. It's a too "theoretical" IMO!
Let me agree! Super valuable knowledge but not easy to digest.
In any case thank you Stephen!
Stephen convinced me of what I already did... make myself suffer as often as possible. Think I do 80% threshold and speed work, 20% slow recovery 🤦♂️. I just love training hard, those goofy, kitty litterish"Zone 2"runs never got anyone sub 3 hours.🤷♂️
They got many people sub 3 hours 😂 Stephen also does a lot of Z2, you just dont see it
Incorrect. African runners actually run much of their training slowly... and no, that's not 6 minute miles. They literally run 9/10 minute miles in training. They also don't hesitate to skip workouts if they're not feeling right. There are videos on it, you might benefit from learning from. A good one is a recent one on Flora Beverley's channel.
@@Kelly_Benthey have 3 hard sessions a week.. and those slow runs are recovery runs no training at all.
Good luck on Sunday!