Discovering your threshold is important as so that you could work on them and improve on it for the next run. Your heart rate should be set about 5% below your known threshold. Threshold reps can be anything from 5 mins up to a sustained run of 25mins – recommended distance for beginner to intermiate runners. So you might mix and match during any one week, completing a session of 4 x5mins with a short recovery and a 20mins continuous run. If possible, precede each threshold wih an easy recovery run. Do check your threshold every eight to six weeks.
Benefits of improving Lactate Threshold
- Speed up marathon pace
- Improve speed endurance over a 10km and more
- Build stamina to run strong and finish strong in a run or race
Example of Threshold training session
- 4 set x 5mins run with 60sec Recovery Run (or)
- 3 set x 6mins run with 60sec Recovery Run
- 3 set x 8mins run with 90sec Recovery Run
- 1 x 20mins
- 3 x 10 mins run with 90sec Recovery Run
- 1 x 25 mins
Cheers! (:
My Running Addiction 
In the xample should there be a OR between each line – surely thats not the training for exercise day?