Competent at running hill repeats? Then you’re ready for threshold pace running. Not proficient at hill repeats, yet there is more than six weeks to the big 10K race? Stay with hill training until week fifteen of 20 if you need too. Not mastered hill running with only six weeks left till race day? Move to threshold pace anyway. You will master hills next time through this training.
Not ready for threshold running? Rotate short, medium and long hill repeats each week until you are proficient at hill running, or you reach week fifteen. Go back to:
Ready for threshold pace running?
Train your running muscles to produce less lactate. Train your running muscles to clear that Lactate out of your system faster. Running at 15 seconds per mile slower than 10K race speed teaches your muscles both skills. You’ll produce less lactate, and your muscles also metabolize the lactate faster. You will then be able to race faster 10Ks. Anaerobic threshold training gives you the muscle strength and endurance to race a great 10K.
Anaerobic Threshold Running works better if it is preceded by hill running and fartlek training to build strength and endurance. Moderately intensive runners will alternate fartlek running with hill training once a week, while running at anaerobic threshold on the other quality running day: Very experienced runners will be here for weeks 7 and 8, simply to confirm and practice running relaxed at 15K race pace. Runners who have not previously done a series of threshold runs can train here for six weeks. Newer runners may reach threshold running in week 15; you will be here sooner next time through the schedule, so enjoy your two threshold runs this time. Odd Number Weeks: Day one: : 10-12 mile easy pace run Day three: warmup and cooldown: run 3 miles of fartlek for a relaxed yet quality training session Total 7 miles Day four: easy 6 mile run Day six: 3 miles of threshold pace running, 3 x one mile is ideal, (newer runners may prefer 6 x half a mile) total 7 miles Days two, five and seven are rest days Total mileage is 30-32 Even Number Weeks: Day one: 10-12 mile easy pace run Day three: warmup and cooldown: run 1.5 to 2 miles of hill repeats to retain strength. Total 7 miles Day four: easy 6 mile run Day six: 3 miles of threshold pace running as one continuous run (newer runners might use 2 x 1.5 miles) If running 15 seconds slower than 10K pace is your strength, you may only need two to four weeks of anaerobic threshold running. Then run three miles at your threshold pace once every two weeks to confirm and retain your threshold running ability. Rarely go more than 14 days without practicing your running form and lactate removal ability. Threshold running not your strength? Six sessions will give you most of your threshold gains. Then decrease mileage by 20 percent to run a practice race. Take one-two miles off of all 4 runs; run half of your speedwork. Don't run any faster in training than in prior weeks, then use your fresh legs to run a decent 5K or 10K race. As a 10K specialist, you should run longer tempo efforts such as 2 x 1.5 miles instead of short reps.
Stamina is improved because you have: Further increased your VO2 max. Expanded your capillary network. Increased your muscles’ enzyme activity. Educated your cells to tolerate higher levels of lactic acid. Educated your cells to excrete lactic acid more rapidly. Threshold Training Improves Running Form. Concentration on form improves--resulting in: Increased running efficiency as you decrease wasted efforts. Devouring more ground with each stride as your hip flexibility improves. Further strengthening of your running muscles; you bring in more of your muscle fibers to maintain this fast pace. Improved coordination at higher speeds...if you pay attention to form: you can’t just float. Threshold pace prepares you for the stresses of racing.
Some coaches don’t consider threshold pace running to be speedwork. I think that any time you are running faster than marathon pace is speedwork. This session is 20-30 seconds faster than marathon pace. Keep it relaxed for the best results. Run 15 seconds per mile slower than 10K pace; stay at or less than 85 percent of max heartrate on your first session
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)