A long run combined with a threshold pace to build endurance and improve lactate threshold.
A gentle jog with dynamic stretches to prepare muscles for the workout.
Start with an easy-paced jog to gradually increase heart rate and circulation.
Perform dynamic stretches such as leg swings, high knees, and butt kicks.
Run at a comfortable, conversational pace to build endurance.
Run at an easy, steady pace for the majority of the duration. Maintain a relaxed and consistent effort.
Increase your pace to threshold level for the final segment of the run.
Pick up your pace to a comfortably hard effort, maintaining this intensity without fully sprinting.
Gradually reduce your pace and stretch to aid recovery.
Slow down to a light jog or walk to bring your heart rate down gradually.
Perform static stretches focusing on major muscle groups such as calves, hamstrings, quads, and hip flexors.
This training session combines the benefits of long-distance running with a high-intensity threshold finish to significantly enhance your endurance and lactate threshold. The long run portion builds aerobic stamina and mental toughness, key aspects for any endurance athlete aiming to improve performance over longer distances. Meanwhile, the threshold finish pushes your body's ability to sustain a faster pace, aiding in overall speed and efficiency.
Incorporating a threshold finish at the end of a long run not only challenges your physical capabilities but also conditions you to handle fatigue better, simulating race-ending scenarios where a strong finish is crucial. This multi-faceted approach develops both the body and mind for competitive racing through sustained effort management and pace control.
This training session is ideal for intermediate to advanced runners who are comfortable with longer distances and are looking to improve their race finish strength and endurance. Beginners might find the threshold finish challenging, but they can modify by maintaining a moderate pace throughout. It is essential for runners to have a solid running base before attempting this workout as it combines endurance and speed work, necessitating good conditioning to avoid overtraining or injury.
To optimize this session, it's crucial to maintain an easy, relaxed pace during the long run portion to conserve energy for the threshold finish. Hydration and nutrition play vital roles here - consume a light snack before starting and hydrate regularly throughout the run to keep energy levels consistent. Ensure you have fuel available to maintain energy levels for the threshold finish. Additionally, incorporate this workout strategically into your weekly running plan, allowing for adequate recovery and rest before and after to maximize performance benefits.