Increase your pace incrementally, reaching your threshold pace by the end of the session.
Prepare your body for the workout with a thorough warm-up.
Start with an easy jog to increase heart rate gradually.
Perform dynamic stretches, including high knees, butt kicks, and leg swings.
Gradually increase your pace to reach your threshold by the end.
Run at an easy pace for the first part of the workout.
Gradually increase to a comfortable, moderate pace.
Push to reach your threshold pace for the last segment.
Transition out of the workout and begin recovery.
Jog lightly to reduce heart rate.
Perform static stretches focusing on major muscle groups used in running.
This workout is designed to improve your pacing strategy and endurance, enhancing your ability to maintain speed over long distances. By gradually increasing your pace to reach your lactate threshold, you can boost your body's efficiency in processing lactic acid, delaying fatigue and improving overall racing performance.
This progression threshold build-up session is ideal for intermediate to advanced runners who are looking to boost their endurance and threshold pace. Beginners who have a strong base might attempt this session by adjusting their effort to 'easy to moderate' instead of threshold pace.
To get the most from this session, focus on controlled breathing and maintaining a strong, steady form as you increase your pace. Use this session to practice pacing awareness so you can accurately gauge your speed incrementally. Ensure you warm up thoroughly to prepare your muscles and cool down effectively to aid recovery.