02/21/2026
Threshold Runs
Purpose: Improve Lactate Threshold.
This raises the pace you can hold without flooding your system with lactate, meaning:
• You run faster
• For longer
• With less physiological stress
And psychologically? It teaches you that “comfortably hard” is sustainable.
What Threshold Should Feel Like
• Effort: "Comfortably Hard."
• RPE: 5–6/10
• HR: 82–92% max
You should feel controlled. If you’re straining, it’s too fast.
Two Main Types
Tempo Run
→ Continuous effort (ex: steady 20 min @ T pace)
Best for confidence + rhythm
Cruise Intervals
→ Broken threshold (ex: 5–6 min @ T w/ 1 min rest)
Best for more total time at threshold pace
Both work. Choose based on fitness and tolerance.
How Much?
• Roughly 10% of weekly mileage
Pacing Guidelines
• ~6 seconds slower than interval pace
Threshold is a pace you can maintain. If HR drops during a sustained effort → definitely too hard.
Example Workouts
~40 miles/week
• 20 min steady @ T
• 4 x 5–6 min @ T (1 min rest)
40–70 miles/week
• 6 x 5–6 min @ T (1 min rest)
• 2 x 15 min @ T (2 min rest)
• 16–20 min @ T → 3 min rest → 10–15 min @ T
70–85 miles/week
• 8 x 5–6 min @ T
• 4 x 10–15 min @ T
Bottom Line
Threshold work:
• Builds durability
• Improves pacing control
• Gives you high-quality stimulus with manageable stress
Source: Daniels, J. (2011). Daniels' running formula (3rd ed.). Human Kinetics.
