How to add threshold to your running
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- Опубликовано: 2 окт 2024
- Learn the secrets of an Olympian runner! In this video, we'll be sharing tips on how to add a threshold to your running routine. Whether you're a beginner or an experienced runner, this video will provide you with valuable insights and practical advice to take your running to the next level. Don't miss out on this opportunity to enhance your running performance and reach your goals faster. Click play now to get started!
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Scully talking so much sense here. Great to see someone explaining threshold is such a good way and relating it back to all levels of runners. I think too many people think of threshold as LT2, where Scully explains the difference between low-end and high-end threshold and that most runners already have some of this in their week without even realising. Great video!
He's great 👍
Brother you drop a new vid every time I open RUclips 😂 love it mate. It’s helping me a lot as I tweak my own marathon training plan. Especially the steady run run video! Needed that one.
Hey Stephen, no one is doing a better job right now on how non elites can understand and apply and even start to use threshold training than you. Phenomenal content
Thanks
As a novice runner I cannot explain how helpful your videos are. Been running consistently for 4 months now and trying to train/recover better so I can get to sub 20min 5k.
Yeah, Scullion is a real one. Incredible knowledge he shares in his videos. You’ll hit that sub 20 5k if you stay disciplined with your training. Strength train mobility, easy runs, threshold runs, and long runs each week and you’ll crush it with consistency
@@joe1071 Just got my sub-20min 5k (19:55) back in October 2023, and ran a 1:33:26 HM at the Dallas BMW event on Dec 10th. Consistency is definitely key, but I've been staying on top of it.
17:30
If following this schedule, can add a bit of extra threshold work onto Tuesday or Thursday or Friday prior to intervals, hill reps, or your med-long run. My 2 cents: Avoid unless you've been doing consistent weekly thresholds for a while and only add one extra session of thresholds in for a few weeks before adding another.
M: easy
T: intervals
W: easy
R: medium-long run
F: hill reps or tempo
Sa: long
Su: easy
Extra threshold:
- take these as easy threshold. Don't stress pace
- R: add in 2-3x(2km at low threshold)
- can also on a T or F add a bit of threshold into the warmup before the session 2-3x(2km low threshold).
Your videos are a breath of fresh air. Real training advice from someone with real experience and facts. Hope you stick around no matter what the build to Paris brings.
Thanks for those videos, very helpful and motivating.
SO GLAD TO HAVE FOUND YOUR CHANNEL
Massively helpful
Love all your videos Stephen. They are really educational and inspirational. Keep them rolling.
Excellent video, as usual. I would suggest that runners track their intensity distribution, which is very easy with Excel. It's an eye-opener.
Training for my second HM in May and both videos on LTT are great Stephen. In the past 6 months have been applying components of Jack Daniel's Running Formula and VDOT to move my fitness, speed and times in the right direction. But your guidance, tips and extensive experience bring a whole different light to how to approach training. I take note on you pointing your finger at us and letting us know in advance if we start piling on more intensity to our training we have to be prepared to make sure we are recovering. I had to check in to physio to sort out some imbalances. Thankfully I have 4 months until race day. Got to go, time to foam roller pile the legs! 😂
Correct, and self accountability for the support work. Is super important
great info!
these videos are a gold mine of info!
Thank you Stephen, your videos are awesome. I have a question: do you incorporate other endurance sports into your training. I really like to go on my bike and do some recovery swift training and find it highly beneficial (same with swimming). These sports are for me less draining on my joints and they help me to keep my aerobic training up.
Keep making more videos like this please
Thanks, Stephen! I just got a BQ and wanted to thank you for all your great advice!!
That’s so exciting
Thanks champ!!!
Great video. Thank you.
Really great video, thank you that helped a lot, love practical ideas like the 1min on, 1min off stuff, keep up the great work!
Yeah I think little sessions like that are helpful to control effort and lactate
Thank you!
great, very practical, and sort of "meets me where am" i.e. old and quite slow! :-)
You’re absolutely killing it with your videos.
I’ve taken a few bits on board, and I’m flying compared to a month ago…main difference is probably more emphasis on recovery & stretching
Looking forward to the next videos
Animal, I should do some myself haha
This is so helpful and informative. Do you think you will do a video on marathon specific long runs talking about all the varieties of long run workouts such as LSD, steady, goal marathon paced and long run fartleks? Could you talk about when and how to incorporate these long runs in a marathon build cycle?
Oh I’ll have to now
This anaerobic threshold is ~based off *lactic acid* buildup from cells producing energy for running... You are wanting to get *lactic acid* beginning to accumulate in your blood. Training with *lactic acid* in your blood will help your body adapt to having this ~waste product in your system.
Really helpfull
Thank you
Great video, as always. Love the passion! As a seasoned runner (but not fast) I might add that for the same runner, threshold varies from day to day according to how you're feeling/sleeping/stressing, etc. I got tested in a lab a few weeks ago and my LT1 was at 4:43/km pace and my LT2 at 3:55/km pace. On the days that I'm not feeling good, if I'm running at 3:55/km pace, I'm going to be way higher than my LT2 and thus not running in the right zone. Same for LT1. I now just run by feel and look at the data afterwards. I've been running competitively for 16-17 years (and more if you count the non-competitive years, I'm 45 yo) so I know what I'm capable of doing on the day, according to the workout, to get the most benefits.
A big issue is that these terms are not concrete. They are not exactly defined...not in a universally agreed upon or utilized way. Different athletes and different coaches will consider tempo and threshold the same thing. Some will say marathon pace as a replacement for tempo...some will say HM pace for LT1 threshold. Some will say 10k or 5k pace is threshold...which is probably much closer or at LT2.
The terms are thrown around in different ways by different coaches and runners.
Loving your content Stephen! I’m curious on your take on the Maffetone formula (180-age= Aerobic Threshold). According to my Garmin, that puts me running in zone 1, but other sources say that aerobic conditioning occurs in zone 2 or 3. Also curious about your thoughts on Garmin’s lactate threshold predictor?
Bit low for me I’m 34, and so 146 would that be? My aerobic thresh or steady state area is 156-64 id say
The Maffetone formula has some wiggle room, +/- 5-10bpm. Regardless, it gets most people in the ballpark. From there, once they’ve learned PE, they can zero in on the right effort.
3:40 You say that you think threshold is important every week of the year. I assume you’re talking about anaerobic threshold here? If so, that seems to indicate that you disagree with Lydiard’s method of not accumulating lactate during the base phase? If so, I’d be interested to hear more about this; obviously our knowledge of running physiology has improved dramatically since Lydiard trained Snell et al. Lol
Or maybe I misunderstood your use of the term threshold and you’re saying that we should incorporate aerobic and/or anaerobic threshold runs throughout the year?
BTW, I’m terrible at communicating written questions. I don’t know why, but my delivery always seems harsh when I’m not trying to be. Please don’t take my sincere question as being condescending or harsh. I really appreciate your videos, the info is incredible.
I'm literally a beginner in running, I just started last month. when I run for 30" my watch recorded 20" of it were in anaerobic state 💀💀. I still can handle coversation tho even on phone sometimes
I completely agree if you have a fabulous intake of natural food..... you can't improve if you live off McDonalds....
I live in the UK and during Summer I only eat fruit and salads.... it's now winter and salad isn't so inviting and my pace is dropping ...
Does every one else live off jacket potatoes through out winter? Clean food is a challenge in this house.... PS I run daily..... often twice daily.... #1496 days so far
great again! i have one question though, why isnt threshold linked to HR? i see you do your threshold workouts basing yourself on pace and lactate detectors, but why is heart rate out of the scene? Isnt it a good indicator or whats it about?
Warmth is a big determiner for me. Even steady state/easy runs can soon turn in to/be hard to keep below threshold once it gets warm or I've misjudged what running gear to wear.
Hey Stephen, love your stuff! Question: why would I want to get lab tested when for the same price I could buy a lactate meter and test it myself? And regards to lactate levels, if I test lower then 2 lactate right after I run I know I haven’t cross the aerobic threshold, right? What values are you look at for anaerobic threshold? 3-3.5 depending on the workout, right? Like 3 would be more at LT1 and 3.5 would be more like LT2? Thanks!
Congratulations on 26.2k subscribers
When I saw your thumbnail I thought you were that guy that has had every job imaginable. I think his name is Johnny something.
I experienced so many times what you said at the end of the video, that depending of the lenght of your interval you have to run your threshold a bit slower ;) Long reps like 2 miles or 3 miles are good in order to be "honest with yourself" because if you do for exemple (4 times 2 miles) well you better have to be humble otherwise you're gonna drift so drammaticaly that the end of it is no longer a threshold training.
Shorter distances are better to get confidence, contrôle and good forme but in my opinion they're not the most specific as you get closer to you're race (miles repeats are great to introduce and build up to longer intervals during the season), also of course as you mentionned, the pace and the recovery phase makes it easier or harder, that's why these types of trainings are so interesting and satisfying ;)
Whatching your videos from France and following you're journey, I discovered a very interesting athlete who can not only explain things but also is able to teach humbleness and balanced mindset.
Sorry it was long, keep it up and thank you for you work ! :)
Yes drift occurs, for 400 I can run 68 per lap, 4.32 per mile, 1k 71 per lap, 4.45 pace perhaps, and then 2k 74 per lap 6.10 for 2k and now 4.57 pace perhaps, and it produces the same lactate. So of course as distance increases, and rep length, so will effort. Usually by 15-20 minutes and longer efforts then you should find is stabilises when well trained
Really enjoying these series of videos. I have been a runner for 5 years and have followed many generic plans with varying degrees of success. I never knew the reason I was doing different types of runs on the plan. At the start of last year I decided to write all my own training plans and see what happens. They may not necessarily be the most efficient way of training but I now understand my body more and can see how it responds to various types of training. I only discovered your channel recently and I appreciate your detailed description of different types of run and their benefits. I am just coming to the end of the build phase of my marathon block and have only been doing easy, steady and marathon paced runs at the moment. I wanted to start doing some faster than marathon pace runs and your last 2 videos on threshold have given me plenty of ideas. Thanks again and good luck with your training for Paris.
I guess being named Stephen helps - you and Seiler
It's gold Stephen. If you join the masters class. How long is access to it? I don't want to rush it and do a bit by bit. I'm 59 and 3:08 marathon and I'm feeling I can only do one work out a week. I like putting this work in my long run to break the boredom. Your thoughts?
I just joined and it is lifetime access 😊
Yes lifetime access
I thought you did a great job at explaining in the last video. I think a big problem is that people take things so literal that they think that because you said it, its in stone and cant be chagned, while you're saying that these things fluctate and there are so many other factors that affect the body's ability to perform at a certain level. Unfortunately people want the quick fix so they never have to think again while you're trying to provide the information for them to coach themselves by figuring their own bodies. I think you're doing a great job and it's much appreciated by me, someone who is getting back into running after a long lay off.
Ur so right!!! Got a little disheartened the other day doing a threshold at 1 min slower than my usual threshold pace to keep the heart rate under control & where it should be-then realised, well if I have to be slower today to make sure I’m doing it right, so be it-it is what it is…I then got home & realised it was 85-90% humidity & 28-30C (82-86 ish F)-so that may have been quite a factor😂
Jack Daniels seems to correspond to what I'm getting from Stephen. Jack says 'in and around thresholds' (aerobic and/anaerobic). Jack says anearobic threshold is "comfortably hard". I heard Stephen in his other video say '4 word sentences'. My university labs some 40 years ago established the breath control tests (ventilatory thresholds: Sing Test and the Talk Test) which correspond to the aerobic and anaerobic thresholds. These simple yet elequent self-monitoring methods are great for both unfit and the super fit.
Steven Seiler from Norway suggests being super careful with intensities while firstly increasing frequencies and durations.
Love your videos Stephen, such honesty and emotion!
My personal issue is HR goes up immediately after I start running gently, after about 2 KMS I'm really tired, then I keep pushing and my HR drops down and I can go faster, so weird. But, I do have a C3 SCI so that probably changes a lot of things. Threshold Time!!! 😀
Knowledge is power and so keep tracking, you might find things that help it stay lower even with your condition
That's fitness. I get that when I've had time off or if I don't warm up properly/go faster than I should at the start. Its almost like you hit a mini wall near the start but if you keep going or even ease of slightly for a short time you then get a second wind and feel great.
Love the commitment to uploading alongside your training 👍
5-10bpm between LT1&2 seems very small. Is that for beginners? Mine is 20-25bpm. I’m a very experienced runner
A 10k should be a true test of an athletes threshold. In theory, should I be able to run at my threshold pace for 10k ? Outside factors will contribute to how close to my true pace I run based on heat, humidity, wind, surface all slowing me down. In October of last year, I reached a sub 40 (39:58). So, should I focus on a dedicated threshold block where I aim to get my threshold into the 6:00-6:10/mile pace (threshold down 15-20 seconds/mile and utilizing interval training) ? This would put my ideal best case 10k at 37:10-38:19. I observed a very rapid increase in my heart rate which has reached close to its peak during the whole race. My HR was at the maximum almost all the way (max HR estimated at 171-172 bpm). Should I take this into account as stated in the video (or my threshold pace does not match 😄) ?
These Videos are Gold! At some point could you please make a video on how to warm up for a Race? I have a 10k coming up & I want to perform well! I don't want to Spike my Lactate Too Early! ... Anyways, keep up the Great Work! ... Your Videos are By Far the Best on RUclips ... I don't want to Just be Entertained ... I want to Learn & Become Better! Fantastic Job!
Thankyou sir. Your channels excellent. Much appreciated content.
Your video's are great. A lot of videos (as you mentioned) people talk about what you should do and what threshold is, but none of those individual 'youtubers' have accomplished anything running wise on a big stage with elite times. So coming from you im sure gives us a look behind the real curtain!
Great video Stephen!
I’m training for an upcoming half marathon and then my first marathon later in October.
The coach at my club has me running my intervals on speed days at faster than 5k pace. Are these intervals too fast to be the most effective way of pushing my pace for these longer events?
As intermediate runner I would like to hear your opinion on how to train / race with lactate analyser.
1.What is lactate range for 5k / 10k / HM / Marathon races.
2. Some examples of threshold workouts with range of perceived efforts, HR, lactate and so.
Your work is amazing, wish all the best.
NO ONE on yt is explaining these types of systems and how to apply them in training To us mid to back of the packers! Better than you my man!!! thank you!!!
Hi Stephen, just wanted to say thank you for all the great advice you put on this channel, really appreciated and so well delivered. Your running technique looks near perfect to me, is there anything you think about when your running to improve your form? In golf you would call it a swing thought where you consciously work on that for the round. Just interested if you do similar, IE looking back on footage and thinking i need to keep my arms closer to my side etc.
great stuff sir. just did a 10k running as hard as i could but still under control for a 1.02 but i would say was probably more steady so still keeping my heart rate under control no way i could run faster than that for maybe 1k and probably wreck me for a week so really need to find how much harder I could go to work out what my threshold is so will give it a try. also know my weight is a real inhibitor as i ran a 10k at in an olympic distance back in 2018 prior to taking on IM UK but was 18kg lighter so hit an hour even with some walking due to cramp. but no way i could currently run as hard as I was in training back then
Thank you. Could you please do a video about treadmill running and tell us how you use the thing. I m much faster on it, can run a 15 min 5 k and outside low 16, but have to be carefull.
Really insightful.
Thank you so much for sharing knowledge. I am quite interested in implementing threshold into my training and find this really useful. I would like you to go more in detail about aerobic vs anaerobic threshold. You mention them both and I get lost about how and why to train each
When you speak, people listen. Love it man keep blessing us with this content 🙏
Stephen, thanks for this video and the last one. Really helpful & insightful stuff 👍
Do you use any fitness wearables such whoop or an aura ring to track recovery? If so, how do you use it? If not, how do you track/listen to your body?
Oura lately, but usually as a guide only
@@stephenscullion262 of course! How do you feel it matches up with your perception of how your body is feeling? Also just curious if you’d share some metrics? HRV, RHR?
As a seasoned runner, I cannot explain how helpful your videos are.
another great episode, thanks for the knowledge!
Thx❤
Great advice and definitely helping with my times and willpower
Do you think that adding “Critical Velocity” paces (slightly faster pace than threshold /tempo) in addition to threshold runs is helpful? I’ve read that it’s supposed to help convert some intermediate muscle fibers and recruit them for long distance running?!
For sure, and that will come next. Keeping power in a good place is very important and so running fast, hills, gym and harder intervals all help.
Does the amount of threshold differ according to race distance ?
Keep up with all we have to learn here is tougher than training!
Top top quality advice great episode
how fast can I get running 2 x 5k per week??
is garmin lactate threshold accurate?
I like adding threshold on my long runs.
Are you from Belfast?
Best running videos on RUclips
Absolutely love this! Keep it up man 🙏
Stephen, what was your aerobic and anaerobic threshold pace when you first started incorporating the workout? You said you started in 2005? I am just curious to hear about your progression over time.
Was around 6.00-6.10 per mile, and I guess it got to 4.40 when I ran 61.08 half marathon. 2020
@@stephenscullion262 great, thanks for the reply!
Very glad I found your channel!
Stephen, do you use a treadmill at times for your threshold or steady runs?
Mmm I did, but I’m convinced my treadmill lies to me and makes me feel fitter than I am
I've had my last laboratory test about 6 months ago and my max HR was 197. I've been getting into threshold training the past month or so and found that when my HR goes into the 170s, I tend to get tired quite quickly. Hence, I run my anaerobic thresholds at around 165 - 170 bpm. I was wondering whether my max HR could've decreased over 6 months or I'm just running below my anaerobic threshold?
It's unlikely that your max HR has changed. Your aerobic and lactate/anaerobic threshold can improve or degrade based on training.
@Ryan Wilson exactly. and btw its very unlikely to reach HRmax on a lab test (I did several of those in the last 5 years and never came close to my real HRmax from all out race finishes)
I asume they just called the max HR he reached in the test "HRmax" or interpolated it from the lactate threshold HR they measured (which I've been told some labs do). and if you know your thresholds knowing the HRmax becomes irrelevant because its no longer needed to calculate zones.
@@fidru Yes it's very difficult to get your true HRMAX. The maximum heart rate you're likely to sustain will depend on numerous factors, including how hot it is, how hydrated you are, and whether you are over or under trained.
For Max HR, I used the maximum number that I've recorded in any all-out effort in the past 2 years. Even during an all-out Sprint at the end of a 5K, I'm not always going to touch that number but I will get close.
In the end, this is why setting zones based on lactate threshold heart rate and RHR is much better than arbitrary zones based on your estimated maximum heart rate.
I did a 55min run with an average 170HR at 37 years old, could have just kept on going too, feels kinda high for threshold, but the run felt great. I did a 40min run at 176HR just to see what my actual 1hr threshold can be. Normal?
What about speaking can you easily speak 5 words back to your coach? Yes coach I'm doing great? You could also look at your recovery, sounds to me like a pretty intense training. But maybe you could go again the next day. Hope you can find right pace. I paid 75 Euro's then you have the exact numbers. Enjoy running!
@@xanderbreton1590 I definitely wasn't huffing and puffing, I was breathing in and out every 4 steps (for each)...felt pretty controlled. I usually don't go that hard for that long, I just wanted to try it once to see what I could actually maintain for an hour.
My last 5k race was 23:35 and 182 average HR with a peak at 196 according to my watch (at the very end where I was going 1000%), just for another set of info.
I've been running routinely for just 4 months now, so I'm not a seasoned runner by any means, but I am in pretty good health overall at 6ft2in and 180lbs, work outside, played select basketball all year throughout my teens.
@@ryanmiskin8925 ok sounds Solid. Threshold is a range so you could easily train the range and maybe bet a little bit more on the save side. Good luck!
@@xanderbreton1590 Thanks, I'm having a blast trying to better myself. I am definitely just training on the lower end whenever I do those planned threshold runs. I stay around 165 which feels very controlled for me.
I was never a runner, but it's fun to find something later in life that I can do by myself that satisfies my urge for competition and for staying healthy. It's pretty addicting.
Would you suggest marathon runners to also get a Vo2 max test? A company near my offers both for $300 Aussie dollar or $150 just for the lactate test, love your videos Stephen 👍🏼
I’d say V02 if it include the step test also first time round, but follow ups could be just step
It’s interesting to know how well you utilise oxygen and things like running economy, rer (fat or carbs as fuel etc)
@@stephenscullion262 Thank you kindly sir 🙏 good luck with the Paris build
Love the content! Tnx a lot 🙏🏼
As a relatively new runner (1:44 HM, 3:59M), your descriptions don't seem to map to my experience. Is it expected that your anaerobic threshold is relatively close to your max HR, and quite far from easy running pace? I maintain 175-180bpm (chest strap) for well over an hour while nose breathing and being 3-4 word conversational. Once I get over 182 or so, it goes downhill rapidly and I can't do that for more than 20-30mins. My max HR is only ~194 (end of a want-to-puke 10K effort). I do my easy runs down at 145-155 HR. Based on your description it would suggest to me that my upper threshold is somewhere in 178-180bpm, does this seem right?
My max hr 188 and anaerobic threshold 164-72
I’m 34
@@stephenscullion262 Thanks for the context, I'm 34 in a couple months too! The numbers you quote in the video are much lower which threw me off. Cheers.
Will threshold training impact sleep negativity?
I really feel mentally alert and sleep well when starting the day with slow jogging followed by cold shower and far later first meal.
Amen 🙏
Would you say to train this way we must use HR instead of pace, so if the HR goes up,you slow down to get the HR?
To some extent, of course some days the hr will go up, but I try to focus the first weeks or months of a build to stabilise hr, and the final few weeks to dial in race pace etc.. but you can still use pace / race pace but reps must be shorter until hr is in a better place. I don’t like to teach my body that race pace feels super hard, until it’s ready to feel good at pace