How to Run Faster: Threshold Training is KEY
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- čas přidán 25. 08. 2024
- Lactate threshold training, a key ingredient for all runners to consider in their training regimen. In fact, training for the marathon, I would argue, cannot be complete without 3 - 4 threshold runs, also known as Tempo runs. Lactate threshold is really the biggest impediment to racing fast for runners, especially over the marathon distance. My game plan for marathon training moving forward will be the every other week strategy for lactate threshold training. I will wait now two more weeks before doing another threshold test of the aerobic system, and so forth all the way to the Cleveland marathon. Today I did a simple 3 mile threshold run, which led to a continuation at long run pace. Over time the lactate threshold work will lead to more volume and slightly higher speeds, ever so slightly. My pressing the envelope of our lactate, we will be able to withstand higher speeds for longer distances. Stay tuned for the next lactate threshold run, or tempo run.
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SO MANY COMMENTS, THANK YOU!!! Will reply later. I just finished replying to ALL the comments on yesterday's vlog, keep 'em coming ladies and gentleman.
Class the way he described it.
Fun fact, folks.. Since Seth didn't go into the chemistry, I'll give a quick overview for those curious. Lactate production is the human/animal equivalent of alcohol production for yeast.
When yeast converts sugar to energy in an oxygen deprived environment, ethanol is the byproduct.
When your muscles convert sugar into energy in an oxygen deprived environment (i.e. When you're breathing hard and building up oxygen debt) lactate is the byproduct.
Bonus fact. Lactate threshold training doesn't really teach your body to produce less lactate, (except that it may improve your running form leading to greater efficiency, and thus getting the same output from fewer carbohydrates), but rather it increases the number of mitochondria in your muscle cells and trains those mitochondria to actually intake the lactate to be further broken down and converted to more energy!
Threshold training literally teaches your body how to recycle what would otherwise be waste product and turn it into fuel!
Biology is amazing.
What!! How !! Wait . Huh?
Ahhh 9th grade bio is coming back
biology is amazing
MITOCHONDRIA IS THE POWERHOUSE OF THE CELL!!!
Thank you. This video was primarily just advertising products that sponsor him and padding the run time for CZcams.
"Running tips; your brain will always give your body a review about all the things that you are supposed to do right during training.
Be patient for your body to put those instructions to a continuous action, don't give up when the body says ooh, go for that best last bit of energy, it is a great feeling.
No one is born a runner, persistence brings out every man's best." Love from Kenya!!
The channel is saving me money. I get to enjoy the excitement of opening boxes of shoes without spending my own dough. Wifey says I have enuf shoes for now. 😬
Lloyd Kerr There is never too many shoes 😂
Russ Smith Same here. Lol
Wow! You guys actually listen to your wife, Oh dear.
We'll send me a pair . I wear a size 11.
Leg pain doesn't stop me, respiratory ability does lol
Then watch this video first, as he said: czcams.com/video/vWw0pAvee1c/video.html
I’ve noticed by running longer distances at an easy pace has helped my cardiovascular system and respiratory system to sustain those 2 mile threshold runs at a faster pace. Not sure if that helps at all
Getting out of bed is what defeats me
Try working on your vo2 max. I saw a video the other day that gave about 3 good exercises to help it
@@chrisawesome3091 thank you for your advice mate, but 8 months later I am now in a situation where I am held back by leg injuries! What cruel irony.
I'm using tempo run once a week. I use the method FIRST "run less run fast". It works for me. I'm training in this method since 2018 January. I improved my performance significantly. Thank you for your excellent work!
Marcio, I like that "run less run fast!" Thanks for being here!
What if I am lactate intolerant?
😂
It's lactose , not lactate
@@chinmayh2745 r/woooosh
Thanks for the laugh. Lmao. I needed it.
Fart intolerant?
Threshold. Great way explaining about the body's response to lactic acid buildup. I love those snowy mountains. It is so wonderful to see people giving shoes so unselfishly. This CZcams family is the best. God bless.
Thanks Angie! I'll keep capturing that beauty for you Angie.
threshold is not lactic acid buildup
Greetings from the Ever Warm US Virgin Islands. I truly thank you for providing such information on the threshold factor.
Great job with this video explaining threshold training.
your explanation made sooo much sense...thank you soo much
Great video Seth, I must admit you’re in the only one that seems to make sense to me. Like you say Threshold training makes more sense rather than Tempo. I have my first EVER marathon in May and definitely going to be throwing Threshold training into the mix as I want to be prepared as much as possible. Keep the vids coming
It’s amazing to watch your channel grow! I’ve been here since 3k subs! Congrats on all the progress 👍🏽😃
Yep! I incorporate lactate threshold to my tempo runs. Great entry today Seth (I mean the whole video).
I love these videos! So much energy and enthusiasm!
I coincidentally actually follow your same training strategy, 1-2 months of pure aerobic development, followed by 2 to 3 months of lactate threshold work; it works marvelously!!!
Yes we call them tempo runs but we also have threshold runs that are 10 to 20 seconds faster. Our tempo runs are 30-40 seconds slower than 5k pace and then our threshold runs are 10-20 seconds slower (two separate workouts)
RunningWithRonan 1 Totally agree with this. Tempo is Zone 3 on heart rate, whereas Threshold is Z4. I use that distinction anyway which helps.
The best explanation of threshold training I have seen.
Thank you.
I've been suffering from shin splints for a long time, I already posted on your previous video, but I studied exercise and sports science at Deakin University in Australia. something we found in a study, was the relation between higher cadences (strides per minute) and the reduction in injuries in our test subjects. I myself started increasing my cadence and in consequence, my stride length got shorter. I worked magic for me. I can hear in your videos the sound of your feet and it seems that your cadence is very very high. would you mind sharing what is your cadence in running, and your thoughts on this topic? cheers and thanks!!!
3:45... I don't think I've ever seen anyone look more suspicious when leaving the post office with a bunch of boxes 😃😂
Seth, after watching this video I quickly went to my Daniels' Running Formula 3rd edition to get a refresher on Tempo/Threshold runs, because something didn't set right with me regarding you increasing distance for your threshold runs. You said you were going to increase your threshold run by 3 miles each session, right? The reason I bring it up is because, according to Daniels: "I typically limit a steady tempo run to about 20 minutes, but you could do more than one 20 minute T-pace run in the same training session if you are up to it. In other words, a well-trained runner might run two or three 20-minute runs at T pace in the same training session, but one 20-minute run in a single training session is usually enough for most runners."
And, he also mentions : "One issue that often comes up regarding tempo runs is duration, and differences in the definition of tempo cause some concern. Some coaches and runners talk about a 60-minute or 10-mile tempo run, and when you realize elite runners can just about race at T pace for 60 minutes (tapered and rested), it is hard to imagine a person going for a 1-hour tempo run just in training."
Maybe you can elaborate what your threshold run is going to look like once you start adding subsequent 3-mile chunks. Will you be breaking the 3-mile chunks up like intervals with some recovery time between them (Daniels calls these Cruise Intervals) or were you planning on doing a full 12 or 15 miles at threshold pace? The Cruise Intervals sounds absolutely painful, but the 12 or 15 miles at threshold pace kind of seems impossible to do, if you're really going at your true threshold pace, that is.
I had the same thought when I saw the numbers of miles he was going to run in the TRESHOLD zone, My understanding is that he's building up his TEMPO zone / MARATHON pace.
I only use threshold sparingly. I tend toward a more polarised approach. I use small amounts to get familiar with the pace and improve economy at that pace. Most of my efforts are either easy or 5k pace. But what I know is from bike training and so am still formulating an approach for running. So love your videos and the perspective you offer. Keep up the great work.
Threshold.
I try to run threshold/tempo runs weekly when I am training for specific races. When I am in between training for races I typically just do easy running.
I love the logic and the well explained silence and the practice of it! I just SO wish American runners would speak in KM.
aerox45 the fact that America still uses Empirical and not the Metric system is asinine.
Sincerely, an American
As a Brit in daily usage I use miles, but when running I much prefer km (at the Olympics you don't see a 3 miles or 6.6 mile race you see 5,000m and 10,000m). I know he's american, as is probably most of his audience so I'll excuse him, but I wish he'd do it in both, or at least put up the equivalent in km on screen when talking in miles. Maybe it's because I'm a Brit, and a runner, but I know how to convert miles and minutes per mile into the metric equivalent. It helps concentrate on the point of the video and anything else being said though if you don't have to do this.
I also wish they could speak in Kilometres like the rest of the world.
Matt Potter I’m the same it’s miles when driving on the road but moment we start talking running it’s km.
MURIKKKA rules. Eat shit world!
You couldn't have said that any better! What an excellent explanation of threshold training!👍👊 andbIm going to add a bit of time per week what a more fun way to do it!
Thanks for video. I’m going to run right now! I will train my lactate threshold. :)
The excitement at 10:00 is contagious, made me crack a smile
Perfect. Thanks a lot.
One of your best videos ever. Thank you!
Very informative vlog! I have been working on adding one tempo run every 10-14 days. Even as a slower, older, newer runner (8:20 5k threshold pace at this point), it is nice to feel some turnover and I can definitely tell a difference between now and back in December when I started incorporating. I can now maintain about 8:35-45 tempo for a 10k as well, which I couldn't have imagined back in December.
Thank you. It makes sense. Second time watching the video.
Congrats on the mid roll and making $$$ hopefully!!!
Hello im from the philippines and im watching all your videos and i am following this threshold training as of now.. this is so helpful thanks
Broooo, I clicked on this without noticing the name on the channel from another vid, noticed the scapular at 3:19, checked the channel name, and was like "WAIT, I KNOW THIS GUY". Thanks for laying out threshold stuff, I'm getting back into distance running and I feel like I'm so slow compared to where I used to be.
Everybody gangsta untill lactate kicks in
Thanks Seth, amazing how you know how to explain things in youre own words! Really, you're energy amazes me.
Yes! Just completed my 20 minute tempo workout this morning
Excellent Tyler!
wow i just came across your channel its brilliant and your a spacer
Watching your video is a good start of the day, including today!
Welcome Jung, welcome
Saw this one last week but since it’s your number most watched, I’m going to give you another boost by watching it again.
Great video! I just came across it today. Love your energy and great content too! I like your logic of incorporating the LT work into your LSD runs. I primarily do fartlek work, & include intervals into my LRs; (2 x 3M, 3 x 2M, etc)...but I think I may start playing with this in my LR’s.
This got me thinking that I should include more LT work into my training. I usually only do 20’ threshold runs. Not enough!!
Good luck at Cleveland next month! I liked that race when I ran it many years ago. I’m training for Vermont City in just over 3 weeks!!😃
Thanks for being here! New running vlog every day.
I love my tempo runs and have seen the biggest improvements by consistently doing them. I only increase them by one mile after three sessions and finish at ten miles tempo. I just got a PR in the 10k by 40 secs. This race was just a test of where my fitness is and obviously the training is working. I can wait to see how my Marathon will go in 9 weeks.
Unbelievable content as usual Seth. Actually my second time watching this vid as a little refresh on this training and just as entertaining second time round
I believe in threshold training. Tempo and sprint work are huge part of my training schedule and I've seen the benefits play out aside from racing even. I have an idea to push that last week of training before your rest week. Keep pushing seth. I am on rest week now. I've got a mission to the top of 2-3 tall tall objects and pushing my furthest/longest PRs coming up next week or so!
New follower here on the other side of the pond...Keep the good work entertaining ppl!
Thanks sir, I appreciate you being here!
Threshold!
QD: Not specifically, but recently I have been adding a faster final mile on my shorter distance runs which fits your described threshold workout...only for a much shorter distance.
Awesome explanation of the threshold workout, it was very easy to understand. Thank you!
I wouldn't do that if they're easy short runs
You were right next to Spruce Mountain. Fantastic trail run.
Love running those Boulder county backroads.
I absolutely train using lactate threshold pace. For me, it equates to 270w, so I simply run at that level of power whether it’s flat or uphill. That means that on the hills, I’m running a bit slower pace, but still at lactate threshold intensity.
Is the watch talking to you, or how do you know its 270w?
He uses stryd footpod and stryd app on applewatch reports it on screen I believe.
John Oates Yup. It also works on most recent Garmin’s, Suuntos, and Polars.
Wow your vids are fun and so informative. Thank you Seth
Great entertaining video Seth! It’s all about the Threshold runs! Good tip on increasing tempo miles every two weeks so it eventually over takes LSD pace. Loving the channel!
Just did a lactate threshold test today, came back here to learn how to utilize the values in training. Such a wealth of knowledge in !!!
EXCELLENT!!
I just did my running test to find out my lactate threshold, so now I am trying to adjust my training based on the results. I have been running for couple of years now, but I was rather forcing it and not focusing much on my heart rate, so I feel that if I continue the same way I cannot improve my results. Therefore, changing the training plan :) For this year hoping to improve my 5k results and then 10k.
I have never done threshold runs but I am sure to them in the future now thanks for the information
You're welcome!
It made total sense
Seth I'm glad you like the shoes I wanted to pay it forward I hope they find a good home, sorry to get you excited about thinking there were for you. I like to do progression runs start really slow and run fast at the end. Run on
You're the best!!
Coming from a biologist, lactate is there to help you go further. It is utilized to make more energy. This lactic acid build up myth seems to be just that, a myth. The fatigue you feel during workouts is much more complex and still being studied. However, that doesn't change that fact that threshold running is still effective and is good at pushing your body to new limits. Lactate just doesn't seem to be the culprit. That's like saying firemen start fires or doctors break bones.
Yeah! I normally do Tempos like you are doing, increasing distance or time every week! I like to train by time instead of distance so I will start with a 20minutes tempo run and increase 10minutes every week
You are the you tube guy keep up the good work thank you
Love your videos! Very inspirational.
QOD: Yes i do, almost in the same way as you Seth, i normally do 10 to 15 km tempo runs!! Sometimes on my "LSD" runs, in the last 3 kilometers i run in fast pace, sometimes below race pace!!!
Great insight Seth, will watch again at lunch time and make it sink in!!
Thanks i have not adea abuat that before
Sketcher is my favourite shoes. It is the only brand I have been using. I was wondering why no one else is using it. Finally, I found one!!!. Thank you. I am not alone anymore. Thank you also for the LT training. It is really helpful and direct as one need.
This is great
We use lactate threshold runs a lot in xc, we did 3x8-10 minute reps with 2-3 minute jog recovery out on our xc course. It's a tough workout once you get up to 10 minutes.
Good video! Great work! Thanks for all your efforts.
Im running now for 3 months and im trying Run half marathon...but my max distance till here is 13km in about 64 minuts... Im 40 years old and im not giving up...im hope i can push those 13km till 21 ....God bless you all .💪
Good stuff thanks I also agree tempos are very helpful for getting faster.
yes indeed! love a good tempo, thanks for the comment.
@@SethJamesDeMoor In the video, you said to *subtract* 20-30s from the avg mile pace of my 5k PB. But in both the 18 and 15 min example, you *added* 20-30s. To me, it would make more sense go faster than 5k PB to train threshold. Could you correct me if I'm wrong and perhaps give one more example for a 21 min 5k person, please?
I have those same color GoRun Ride 7's and I absolutely love them! I run without the extra insole and they are perfect for our ATR's (Aerobic Threshold Runs). I've run in Nike, Brooks, Hoka, Mizuno, Saucony, Asics, and New Balance. However, none have felt as smooth as the GRR7. It is absolutely an amazing shoe, and I really hope you get the chance to try them!
Look forward to your vlogs everyday!
- your friend from the East Coast, Ben
Thanks Ben for the GRR7 insight, I hope someday. CHeers from CO, thanks for being here Ben.
More of this! I’m running my first marathon next summer, and it’s gonna be beautiful 🤩 it’s a midnight sun marathon during the night, in tromsoe Norway!
Scapular for the win!!! I have mine on all the time and until I work up a sweat it flaps around every run! haha.
BOOM!
Training for marine OCS this summer, we run a 3 mile timed physical fitness test. I recently got a garmin with a chest strap that can calculate my LT, and it was pretty close to the formula you described. Ive seen great speed progress with LT tempo runs, doing one this morning!
How was that LT Tempo run?
Right now I am going through a leg injury but still running to achieve my goal 🔥
QOD: Yes, most recently this morning. Did eight miles (or thereabouts) with the middle five at tempo/threshold pace. I’ve found Jack Daniels’ approach to figuring tempo/threshold pace useful: That is, for a tempo run of about 20 minutes, use the 5K+20 seconds rule of thumb. But add another 3 to 5 seconds or so of mile-pace for every 5 minutes of tempo effort beyond 20. That works beautifully for me; it corresponds well to what I perceive as “comfortably hard.” Of course, I can’t speak to what might work well for others.
An aside: You ought to get a stipend from the Colorado Department of Tourism! Your videos always make your home state look like a great place to explore.
Sethhhhhhh your my fav
I do use what I call threshold runs, which are the same thing as lactaid threshold runs. I like to run them for a certain time (right now that is 25 minutes) and on a certain pace (right now that is 6:20) and they are just a killer workout that I was very happy to have discovered around a year ago that, as a high school runner, I need to use to hang with the competition
Nice video!
Sir im youe bigest fan
I use our club Tuesday night 10k run to run at threshold pace, which for me is usually HR zone 4 and I usually try to stay at this pace for 40-50% of my run. This certainly helps me at my preferred HM race distance.
Awesome, glad you have this in your training game plan!
QD: I'm a beginner and my surroundings are rather hilly. For me, every run is a threshold run :-D
your awesome, seth, thanks for your gung ho attitude.......
Awesome stuff Seth!
Great info
great!
Never did threshold training. Thank you for learning something new to try! I'm lucky to build up my aerobic base without injury. lol
素晴らしい動画ありがとう！
Lactate actually isn't actually what causes the burn. It's actually an innocent bystander, it's produced in correlation with higher effort but it doesn't have any side effects. It's a fine example of correlation not being causation.
2:32 kofuzi would've love to run through those puddles :'D
David Da Vinci hahahaha
Basically, yes; though we call it sweetspot training, and we usually do it at intervals, during the shorter run of two types of run.
1km threshold, 2 mins easy (let HR go to Z3) and then another, etc.
We start out with 3 reps, up to 10 reps. Then, going longer reps, 2km with 2 mins in between, 3km with 2 mins in between, etc.
The other type of run is the long run, which is longer time (not necessarily longer distance), all in Z2. We usually do 2 sweetspot runs compared to 1 long run.
But this is great stuff as well, perhaps I’ll build my training for my next triathlon like this as well.
Great vid
The wattage displays on the watch just like pace, time, distance, etc.
Brilliant, and crazy at the same time. Someday
It was nice visiting your shop! ;)
I really love your channel buddy.
Tempo runs are a major key either running at lactate threshold for awhile or 2 min on 2 min off or some combo of time either way tempo is key
Seth 😆, if you were Thanos, you would say to me, “you could not live with your own failure. And where did that bring you? Back to me.”
Thank you for enlightening me on the lactate threshold :) GOAT 🐐
I’ve been running for two years or so daily and I run a half marathon easily any day but I’m not sure how to improve my speed. You explained it greatly but I’m not sure how to implement it.
Been looking for some good athletes to watch to get more inspiration from running, couldn’t find anyone I really liked accept Nick Symmonds! Really like your content so far man Glad I found your channel aswell
I am a scientist and I wrote a journal article about lactic acid. Though I am not a biologist so I can only understand how to differentiate the left and right handed versions of the molecule :-)
Thank you great information
Please make the 5k and 2 mile video I think a lot of high school kids watch these including me
Thank you so much for this explanation. I’ve been watching Sage Canaday’s channel, and it’s also very informative, but your explanation really cleared up the “tempo” run for me. I just finished my first marathon at 3:37, and I enjoyed it so much that I decided I should properly train, and see how much I can improve. Hopefully I can reach sub 3 hour times, and this should make a huge difference. No idea that I would enjoy running so much, but it’s much easier and more enjoyable with informative content like yours available.
Thank you so much! I can’t wait to peruse your entire video library. 😁👍🏻🏃
Excellent, thanks so much for being here and for sharing. Yes, lots of video to peruse!
Ill take the skechers, got to start running again.
great tips dude thanks