10K Running: Week 7 of 20. Running at your anaerobic threshold improves your oxygen processing system. It increases endurance and running economy.

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:


10K Training: Week 6 of 20...Hill repeats.
Running more than 30 miles per week? Go here if running 40-60 miles per week

Ready for threshold pace running?

10K Training with anaerobic threshold running. Phase three of 10K Running, Training & Racing, by David Holt

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.

Keep this threshold training at 80-85 percent of your maximum heartrate; keep this training comfortably hard. More details next week.

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.

Keep this gentle, yet slightly demanding running “comfortable,” and Anaerobic Threshold Training Builds Stamina

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.

Is Anaerobic Running Speedwork.

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

Restrict this training to 80-85 percent of your maximum heartrate; keep this training comfortably hard. More details next week, at:


10K running week 8 of 20. More on threshold running
10-20 week walk run program for the 5K and 10K
10K Training week 6 of 20. Hill reps graduation. Long reps, bounding & hilly treadmills
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks

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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...10K & 5K Running, Training & Racing and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 10K Running: Week 7 of 20. Running at your anaerobic threshold improves your oxygen processing system. It increases endurance and running economy.