What is a threshold run?

A threshold run is a type of running workout that involves running at a steady pace just below your anaerobic threshold. The anaerobic threshold is the point at which your body switches from primarily using aerobic metabolism to using anaerobic metabolism, which produces lactic acid. Running at or just below this threshold helps to improve your lactate threshold and increase your overall running speed and endurance.

Threshold runs are typically done at a pace that is challenging but sustainable for a prolonged period of time, usually around 10-20 minutes or longer depending on your fitness level and training goals. They are often included in training plans for runners looking to improve their race performance, as they help to improve the body's ability to handle and clear lactic acid, delaying the onset of fatigue.

To determine the appropriate pace for a threshold run, you can use a heart rate monitor or the perceived effort scale, aiming to run at about 80-90% of your maximum effort. It's important to warm up properly before starting a threshold run and to cool down afterwards to prevent injury and aid in recovery. Incorporating threshold runs into your regular training routine can help you become a stronger, faster, and more efficient runner.