Combine a tempo run with controlled threshold work in a single session to boost endurance and efficiency.
Prepare your body for the session with dynamic movements and an easy jog.
Perform dynamic stretches such as leg swings, arm circles, and lunges.
Jog at a relaxed pace to increase blood flow to your muscles.
Run at a comfortably hard pace to improve endurance.
Run at a moderate to fast pace, slightly below your threshold.
Jog slowly to recover before the threshold work.
Sustain a pace at or slightly below your lactate threshold.
Run at your threshold pace, focusing on breath and form.
Walk to aid recovery before starting cool down.
Transition your body back to rest with an easy jog and stretching.
Jog slowly to bring your heart rate down.
Stretch key muscle groups to ease tension and aid recovery.
This training session is designed to enhance your body's ability to sustain faster speeds over longer periods by improving your lactate threshold and running economy. By incorporating both tempo and threshold elements, you effectively push your body slightly harder than a normal run without going into a fully anaerobic state. This helps build stamina as well as speed and teaches you to maintain a challenging pace despite fatigue, which is highly beneficial for race scenarios.
In addition, this combination aids in building mental toughness and pacing strategies, as you learn to balance effort and maintain controlled breathing during extended high-intensity efforts. It not only conditions your muscles and cardiovascular system but also sharpens your focus and perseverance in demanding running situations.
This session is ideal for intermediate to advanced runners who are looking to improve their race times, particularly in distances such as 5K, 10K, and half-marathons. Beginners may find this workout slightly advanced due to its intensity. However, adjustments like reducing tempo and threshold paces and increasing rest times can make it more approachable for those still building their running foundation.
To get the most out of this session, ensure you're well-rested and hydrated. Begin with a good warm-up including dynamic stretches to prime your muscles and joints. Pay attention to your breathing; maintain controlled, deep breaths during threshold efforts to maximize oxygen intake. Maintain consistent pacing during the tempo and threshold runs, focusing on form and efficiency. Cool down gradually with easy running, followed by static stretching to aid recovery and prevent muscle soreness.