10K training week 8 of 20: Threshold pace training from author David Holt

You have all run 10K races. Running 15 seconds per mile slower than 10K
pace should require only a moderately intensive effort to maintain pace. The
drawback is you will be running 3 miles at threshold pace without resting up.
Running a quality yet not intensive workout on slightly tired legs is called
TRAINING. Practice running relaxed to gain the benefits mentioned last
week at:

Running more than 30 miles per week? Go here if running 40-60 miles per week

Anaerobic Threshold Training

Tempo running, or anaerobic threshold pace training is the key to strength
endurance in 10K preparation. 
Threshold pace training is also called Tempo Running, Sustained Running or
the unfortunate Continuous Hard Running. Moderate intensity with
comfortably hard running should make you delete hard running from your
vocabulary. You run slower than 10K pace, you run for less than 10K, and
you usually break the session into repetitions, so clearly this is a gentle
Cruising long Intervals at 15K or 10 mile race pace--about 10-20 seconds per
mile slower than 10K speed, running slower than 10K speed will actually
improve your ability to run a great 10 kilometer race.
	Sounds far-fetched doesn’t it! Yet slowish running at 65-70 percent of
maximum heartrate improved your aerobic ability, your VO2 max, when you
ran a minute to one and a half minutes per mile slower than 10K pace. 
	Likewise, running about 15 seconds slower than 10K pace will improve
your anaerobic threshold, the point at which you produce ever increasing
amounts of lactic acid. 
According to Jack Daniels Ph.D., researcher, coach of the over achieving
State University of New York at Cortland cross-country team, and author,
“Anaerobic Threshold is the pace or intensity beyond which blood lactate
concentration increases dramatically, due to your body’s inability to supply
all its oxygen needs.” 

Daniels continues. “Physiologically, threshold training teaches muscle cells
to use more oxygen--you produce less lactate. Your body also becomes better
at clearing lactate.” 
	Threshold pace running conditions your muscle fibers to a faster pace. You
build leg strength and improve your running biomechanics by testing the
limits of your aerobic system.
	Because you’re running at a fast pace for a moderate distance, you develop
speed endurance by bringing in more of your fast twitch muscle fibers. 
	As coach Roy Benson says, you teach “motor responses to more of the
muscles...used in racing.”

What happens inside your muscle cells?

At threshold pace, the mitochondria in your muscle cells can no longer meet
all of your energy needs. Your body switches to the anaerobic system--you
produce energy in the fluid surrounding the mitochondria. You produce lactic
acid as a by-product to anaerobic threshold running. Practice running at
threshold pace often enough and you will adapt to running with a higher level
of lactic acid in your muscle cells and circulatory system. But you will also
excrete more lactic acid.

What happens to your running?

The point at which you produce excess lactic acid is your red line. If you run
faster than red line pace, your body will soon force you to slow down. In the
early stages of threshold training your red line will probably be 80 percent of
max HR. According to Daniels, “As you get fitter, your red line rises from 80
percent of maximum heartrate to 90-95 percent. Race day red line speed
Run faster than red line pace and your form is likely to fall apart.
Run your first couple of threshold sessions at 80-85 percent of max HR, or
about half marathon pace. Then ease to 15K pace for future sessions, about
10-20 seconds slower than your current ability at the 10K.

Run 6-8 sessions of threshold training for most of the benefits.

If you are running six to eight threshold pace sessions, try:
3 x one mile
one time 3 miles
2 x 1.5 miles
all at the modest pace described above.
Then repeat the three sessions at closer to 15K race pace.
One useful trick is to run the first half mile at half marathon pace , then speed
up to 15K pace.
Thinking about the running form hints in Week Two will help you become
more efficient at running.
Advanced runners should use the long hill reps and cross-country running at
anaerobic threshold at Week Fifteen to complete their threshold training

10-20 week walk run program for the 5K and 10K
10K Running week 7 of 20. Anaerobic Threshold pace running
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
10K Training Week 9 of 20 which is Phase 4: Interval Running

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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.

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