Our 5-Day Challenge Week: Unlock Your Running Potential with Threshold Training

Do you want to run faster, longer, and more efficiently? One of the most effective ways to achieve your running goals is by understanding your threshold speed.

This isn't just a fancy running term – it's a crucial metric that can unlock your true running potential. In our 5-Day Challenge Week, we'll help you discover your threshold speed and show you how it can transform your training.

Your threshold speed is essentially the fastest pace you can maintain for a sustained period (about an hour) without feeling that burning sensation in your muscles that forces you to slow down. It's the point where your body starts producing lactic acid faster than it can clear it. Knowing this pace is like having a personalized training guide, helping you train smarter, not just harder.

The Challenge:

We'll be running 20-minute time trials on Tuesday and Thursday.

• Tuesday: This is a sub-maximal run. We encourage you to pace yourself at an effort level of around 80-90% (assuming no injury concerns). This run helps us establish a baseline effort, which is crucial for accurately calculating your threshold speed later in the week. By running at a controlled pace, you'll get a better sense of your body's current fitness level without pushing yourself too hard.
• Thursday: On Thursday, we'll use your Tuesday pace to run a time trial with negative or even splits. This strategy helps you avoid starting too fast and fading, giving you a more realistic and reliable measure of your threshold speed.

Why is Threshold Speed Important?

Knowing your threshold speed is incredibly valuable for several reasons:

• Improved Training: Threshold speed allows you to train more effectively. Many training plans incorporate tempo runs (runs at your threshold pace) as a key element. These runs improve your body's ability to clear lactate, making you a more efficient and faster runner. You'll also be able to better gauge the appropriate intensity for your easy runs and interval workouts, ensuring you’re not overtraining or undertraining.
• Race Pacing: Knowing your threshold speed helps you predict your potential race times and develop a smart race strategy. You can use it as a guideline for pacing yourself in longer races, preventing you from going out too fast and burning out before the finish line. While race day adrenaline can push you a bit faster, your threshold provides a realistic benchmark.
• Performance Tracking: By periodically testing your threshold speed (using a similar 20-minute test), you can track your progress over time. Improvements in your threshold speed directly reflect improvements in your fitness and running ability. This provides valuable motivation and feedback on your training.
• Injury Prevention: Running at paces significantly above your threshold for extended periods can increase your risk of injury. Understanding your threshold speed helps you manage your intensity and avoid pushing your body too hard, too often.
• Personalized Training: Every runner is different. While general training plans can be helpful, knowing your threshold speed allows you to personalize your training to your specific fitness level and goals. This tailored approach leads to more efficient and effective training.

Setting Pace Zones 

Step 1. Determine your Functional Threshold Pace (FTPa), also known as your threshold pace, using either a runner’s GPS device or an accelerometer. 

To do this, warm up and then run for 20 minutes on a route which will be least likely to change in difficulty throughout the seasons. A rubber track is ideal since you will have a relatively even exposure to head and tail winds, inclines and declines.  

Your threshold pace is calculated differently depending on whether you track your runs using pace or speed:

• For Pace Users (min/km or min/mile): Your threshold pace is your average pace for the entire 20 minutes PLUS 5%. For example, if your average pace for the 20-minute time trial is 6:00 min/km, your threshold pace would be 6:18 min/km (6 minutes + (6 minutes * 0.05) = 6.3 minutes = 6 minutes 18 seconds). Remember, a higher pace number means a slower pace.
• For Speed Users (km/h or mph): If you prefer to use speed, take your average speed and multiply it by 0.95 (which is the same as decreasing it by 5%). This gives you an approximation of your threshold speed. For example, if your average speed for the 20-minute time trial is 10 km/h, your threshold speed would be approximately 9.5 km/h (10 km/h * 0.95 = 9.5 km/h). Remember, a lower speed number means a slower speed. However, because training plans are typically based on pace, we strongly recommend converting your speed to pace for the most effective training. To do this:
  1. Convert speed to pace: 10 km/h is equivalent to a pace of 6:00 min/km (60 minutes / 10 km).
  2. Calculate 5% of the pace: 5% of 6:00 min/km is 0:18 min/km.
  3. Add 5% to the pace: 6:00 + 0:18 = 6:18 min/km.
  4. Convert the pace back to speed: A pace of 6:18 min/km is equivalent to approximately 9.52 km/h.

Step 2. Once you know your threshold pace, you can create personalized training zones. These zones help you target specific energy systems and optimize your training. Each zone represents a different intensity level, and knowing your threshold pace allows you to accurately determine these levels. 

Compute your pace zones with the following guidelines using your pace as minutes and seconds per mile or kilometer. It is easier to work with this if you convert seconds to tenths of a minute (or work entirely in seconds). For example, 7 minutes 30 seconds² would be 7.5 minutes (or 450 seconds).

Zone 1 Slower than 129% of FTPa

Zone 2 114% to 129% of FTPa

Zone 3 106% to 113% of FTPa

Zone 4 99% to 105% of FTPa

Zone 5a 97% to 100% of FTPa

Zone 5b 90% to 96% of FTPa

Zone 5c Faster than 90% of FTPa

Step 3. Programme your training zone speeds into your Garmin app. This will make your run data more meaningful. When the graph shows you spend 80% of your run in zone 3 you will know it is based on your actual training zones, not just normative data which Garmin uses to set these zones. 

Relating Threshold Pace to Cheltenham Running Club Groups:

Now that you've discovered your threshold pace, you can use it to find the Cheltenham Running Club group that's the best fit for your current fitness level. Running with a group that matches your threshold pace will make your training more enjoyable and effective. Cheltenham Running Club offers various pace-based groups to cater to different fitness levels. While group runs may vary slightly in pace on any given night, these guidelines will help you find the right fit:

Step 4: Choosing the Right Group:

Once you've calculated your threshold pace, use the following table to determine which Cheltenham Running Club group is most appropriate for you. Remember, these are just guidelines, and it's always a good idea to chat with the group leader to confirm if the group's typical pace aligns with your threshold pace and training goals.

* The threshold pace range is calculated by adding 5% to the top end of the typical speed range. This is an approximation to give you a range that is relevant to your training threshold. It is not a precise calculation of threshold pace from group speed.

Example:

Let's say your threshold pace, calculated from your 20-minute time trial, is 10.8 km/h. Looking at the table, you would likely be a good fit for the Tens (10s) group.

Important Considerations:

• This table provides a general guideline. The actual pace of a group run can vary depending on the route, terrain, and the group's specific focus for the day (e.g., easy run, tempo run, interval training). Don't be afraid to try different groups to find the best fit.
• Threshold pace is not your race pace. It's a training metric. You might be able to race slightly faster than your threshold pace, especially for shorter distances. Think of your threshold pace as a strong foundation upon which to build your race performance.
• Listen to your body. If you find a group's pace too challenging or too easy, don't hesitate to try a different group. The most important thing is to find a group where you feel comfortable and can train effectively. Your training should be challenging but sustainable.
• Talk to the group leader. They can provide valuable insights into the group's dynamics and whether it's the right fit for you. They can also offer advice on pacing and training strategies.
• Re-evaluate regularly. Your threshold pace will improve as your fitness improves. Make sure to re-test your threshold pace every 4-6 weeks and adjust your training zones and group selection accordingly. Regular assessment is key to maximizing your progress.
• Consistency is key. The more consistently you train at or around your threshold pace, the greater the benefits you'll experience. Regular training builds your body's ability to clear lactate and improves your running efficiency.

Ready to Unlock Your Running Potential?

Join us for the 5-Day Challenge Week and discover your threshold pace!

We'll guide you every step of the way, and help you find the perfect Cheltenham Running Club group to help you achieve your goals.

Don't wait – take the first step towards becoming a stronger, faster, and more efficient runner! We look forward to seeing you out there!