Threshold Training: A Key Component to Any Endurance Athlete's Training Plan

Have you heard of threshold training? If you’re an endurance athlete, you’ve probably heard the term, or may have heard it more commonly as “tempo” training. 

Threshold training represents a popular (for a good reason!) component to any endurance athlete’s training plan (especially those competing in longer events like the marathon).

Recently, runners have also popularized performing “Double T workouts,” the “T” meaning “threshold.” The term “Double T” essentially means that an athlete is executing two separate threshold workout sessions in one day. But just because it’s trendy, doesn’t mean it’s right for you, especially if you’re not sure how to incorporate these into your training. 

ALL endurance athletes should include, and can benefit from, threshold training; however, for the remainder of this article, I’ll be discussing it in relation to running to keep it simple (the information can still be applied to any endurance sport such as cycling, though!). 

Many runners are actually doing threshold training wrong, or don’t fully understand the concept of this type of training. Incorporating threshold training without proper execution can actually limit the gains from it!

So what actually is threshold training??

Threshold training is basically running at a comfortably hard intensity. Therefore, the effort is still harder than a regular “easy” run and should definitely cause fatigue, but the pace should be manageable enough to handle for a duration of 20-60 minutes. 

Physiologically, threshold pace is equivalent to running at about 86-88% of VO₂max (maximum oxygen uptake), or around 88-92% of max heart rate. 

In simpler terms, to properly run at threshold, you’ll look forward to the effort/intervals coming to an end, but you could handle the pace for several miles or more if you had to. 

Again, the key is comfortably hard!!

The purpose of threshold training is to improve endurance as a result of improving the body’s ability to clear blood lactate for an increasingly longer period of intensity. 

Basically, threshold training will teach your body how to deal with a harder pace for a longer period of time, and improve the speed at which you can endure for long periods. 

Ideally, you should be running fast enough where your body is starting to produce lactate, but just slow enough where your body is still capable of clearing that lactate. 

If you experience what many runners would describe as “going lactic,” then you’re going too hard for a threshold run because your body isn’t able to keep up with its lactate-clearance capability (which is the whole point of a threshold run). 

So how can threshold training be applied?

I’m going to keep emphasizing the fact that threshold runs/intervals should be performed at a comfortably hard effort– don’t get too caught up in specific pace, especially at the beginning of the workout!

Environmental factors should also be considered including hills, heat, humidity, wind, altitude, etc… These will all affect the pace, so try not to be so regimented on an exact pace (I’m talking to you, Type-A runners…). 

Instead, determine a pace range to aim for (and potentially adjust based on weather), then take a more “effort-based” approach to the workout. 

Furthermore, if you’re approaching the end of a threshold interval and view it as a tough effort, but feel like you could sustain it for 20-30+ minutes, then you’re doing it right! Otherwise, the pace should be slowed down. 

It’s also normal to progress the pace as the workout progresses, so stay more conservative in the beginning of the session. 

Threshold workouts can include multiple variations such as tempo runs or “cruise” intervals. For example, one workout could be a 20-minute continuous tempo run, while another might be an interval session consisting of 4x5-minutes at threshold with 1minute recovery between each rep. 

Threshold training can also be incorporated into long run workouts, particularly for runners training for marathons. 

Different threshold sessions have different purposes, but they all fit under the umbrella of threshold training. This is why it’s important to have a coach who can guide you and individualize your training for your specific goals and needs!

At AWAKEN, we truly offer specialized services FOR RUNNERS, BY RUNNERS– and Dr. Greg is committed to continuing to become a leading expert in the field! 

These several specialized services include orthopedic and sports physical therapy, strength and conditioning, 3D Running Gait Analysis, and personalized run coaching. All of our services include one-on-one individualized care with a doctor of physical therapy. 

And if you’re dealing with pain or an injury that’s getting in the way of your training or doing what you love, WE CAN HELP!

It's our mission at AWAKEN to provide the highest level of care through our process of determining the root cause of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!

Reach out via the link below today to request a FREE phone consultation and learn about how our services can help you AWAKEN YOUR POTENTIAL!!!

---

Written by: Mackenzie Lowe and Dr. Gregory Lowe DPT, PT, cert. MDT, CSCS, RRSC

FREE PHONE CONSULTATION!