What is Threshold Running and How to Get Started

Introduction to Threshold Running

In your running journey, you may come across a term called threshold running. I know I did when preparing to run my half marathon in the winter of 2024.

Threshold running involves maintaining a challenging pace that doesn’t leave you breathless within minutes. The goal of this technique is essentially to run at a pace that is below your lactate threshold.

But what is a lactate threshold? Let me break it down for you.

Lactate threshold is a point in your body where you can no longer flush out lactic acid in your bloodstream at the rate it is being produced through your run. Once you pass this point, your body starts to feel heavy and fatigued, which as any runner knows, doesn’t feel too great. 

So, the important point here is to find that sweet spot where you can run at a pace that is just beneath your lactate threshold for your body to flush out lactic acid at the same rate it is being produced. 

With that said, threshold running is used by many athletes who want to improve their endurance and fitness. 

You don’t need to be preparing to run a marathon to incorporate this technique into your training program. It is suitable for all levels of runners, although it can be challenging at first. 

However, with proper guidance and gradual building, threshold running can be a key training method throughout your weekly runs. Let’s see why I enjoy using threshold running.

Advantages of Threshold Running

Have you watched an elite marathon runner and wondered how that athlete is capable of running so long at such a fast pace?

Well, threshold running has a big hand in that—and it can work for you too. 

While you may not be setting marathon records just yet, threshold running can help you build the foundation to sustain faster paces for longer.

Incorporating threshold running into your training can improve several key aspects of performance, including reducing fatigue, boosting endurance, increasing your lactate threshold and VO2 max (helps in breathing more efficiently during runs), and, most importantly, helping you run faster.

Adding threshold runs to your weekly routine will get you one step closer to setting the next marathon record—if that is your goal.

How to Identify Your Threshold Pace

Your threshold pace is personal and unique, and there are several ways to determine it, depending on your experience level and available tools.

One way is to go to a lab and pay a fee to have a scientist run tests to figure out your pace. Not everyone needs to go down that route, especially if you are just a beginner in the running game.

Some of my favorite methods with devices:

• With a heart rate monitor, you can identify your threshold as 85–90% of your max heart rate.
• A smartwatch like Garmin has a useful guided lactate threshold test (a product I use).

If you don’t have access to the devices above, there are still effective ways to find your threshold pace.

Some of my favorite methods without devices:

• If you want to figure out this pace only by perceived exertion, the effort should feel “comfortably hard”. 
• My personal favorite for beginners is to use the online pace calculator Jack Daniel’s VDOTO2 (designed by a renowned running coach). If you recently ran a race, all you need to do is input your race time in the calculator and it will suggest your threshold pace for you.

It’s also worth noting that as you regularly incorporate threshold running into your weekly routine, it’s important to reassess your pace every couple of months. With consistent training, your lactate threshold should improve over time and a new threshold pace can be determined. 

Adding Threshold Runs to Your Training Routine

When incorporating threshold runs into your training, it’s crucial to avoid going full throttle too soon.

One threshold run a week is a perfect starting point for beginners and with consistent training, you could very well do two runs in a week.

The workout should generally be structured with a warm-up done at an easy pace, the main workout, and a cool-down with static stretching.

For the main part of the workout, I suggest running at least 20 minutes of your threshold pace. However, you don’t need to do all 20 minutes continuously right away.

For beginners, I recommend breaking up the 20 minutes into 5-minute blocks with 60-90 seconds of recovery between each block. 

Example workout:

• Warm-up: 10-15 minutes at an easy pace.
• Main workout: 20 minutes at threshold pace (start with 5-minute blocks and 60-90 seconds of recovery).
• Cool-down: 10 minutes at an easy pace, followed by static stretching.

As you get familiar with this workout, you can increase the block times until you can do all 20 minutes continuously at a threshold pace. 

It is very important to remind you, that threshold runs are not meant to be used in every run, but rather a workout that is mixed into your weekly runs of easy runs, long runs, and speed work.

Give this workout a try this week and notice how your endurance improves!

Mistakes to Avoid 

Threshold running offers incredible benefits and can quickly become a favorite workout. However, a few common mistakes can limit its effectiveness if you’re not careful.

Firstly, it may seem tempting to think a 5 min block at threshold pace can feel easy and want to run faster. You should avoid this urge because it may lead to fatigue quicker and greatly diminish the benefits of the workout.

To avoid this, stick with your current method for determining threshold pace until it’s time to reassess later.

In addition to pacing, recovery is another crucial factor to consider

Threshold running is considered medium to high intensity and your body will need time to adapt to the physiological changes this type of training can induce. Skipping rest days or neglecting recovery between tough sessions can lead to overtraining and injuries.

Listen to your body and incorporate thorough warmups, cooldowns, and stretching to reduce the risk of injury.

Avoiding these pitfalls will not only enhance your performance but also keep you running strong for the long haul.

Conclusion

Threshold running is a game-changer for runners of all levels. Whether you’re chasing a new personal best or simply looking to build your endurance, this training method offers a proven path to improved fitness and performance. 

By finding your unique threshold pace, incorporating structured workouts, and avoiding common mistakes, you can unlock your potential and take your running to the next level.

Remember, progress takes time and consistency, so be patient with yourself as you adapt to this new training style. Embrace the challenge, enjoy the journey, and watch as your body becomes stronger and more resilient with each workout. 

Threshold running isn’t just about faster times—it’s about becoming the best runner you can be.