How to Run Faster: Threshold Training is KEY

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  • Опубліковано 22 гру 2024

КОМЕНТАРІ • 364

  • @SethJamesDeMoor
    @SethJamesDeMoor  5 років тому +65

    SO MANY COMMENTS, THANK YOU!!! Will reply later. I just finished replying to ALL the comments on yesterday's vlog, keep 'em coming ladies and gentleman.

    • @ab4211
      @ab4211 2 роки тому

      Class the way he described it.

  • @williamdowling7718
    @williamdowling7718 5 років тому +451

    Fun fact, folks.. Since Seth didn't go into the chemistry, I'll give a quick overview for those curious. Lactate production is the human/animal equivalent of alcohol production for yeast.
    When yeast converts sugar to energy in an oxygen deprived environment, ethanol is the byproduct.
    When your muscles convert sugar into energy in an oxygen deprived environment (i.e. When you're breathing hard and building up oxygen debt) lactate is the byproduct.
    Bonus fact. Lactate threshold training doesn't really teach your body to produce less lactate, (except that it may improve your running form leading to greater efficiency, and thus getting the same output from fewer carbohydrates), but rather it increases the number of mitochondria in your muscle cells and trains those mitochondria to actually intake the lactate to be further broken down and converted to more energy!
    Threshold training literally teaches your body how to recycle what would otherwise be waste product and turn it into fuel!
    Biology is amazing.

    • @alanaguilar5449
      @alanaguilar5449 5 років тому +6

      What!! How !! Wait . Huh?

    • @jonahg6564
      @jonahg6564 4 роки тому +6

      Ahhh 9th grade bio is coming back

    • @xiiaustria
      @xiiaustria 4 роки тому +2

      biology is amazing

    • @karlaxel7358
      @karlaxel7358 4 роки тому +18

      MITOCHONDRIA IS THE POWERHOUSE OF THE CELL!!!

    • @kylephaneufmusic
      @kylephaneufmusic 3 роки тому +1

      Thank you. This video was primarily just advertising products that sponsor him and padding the run time for UA-cam.

  • @davidkurutah
    @davidkurutah 5 років тому +67

    "Running tips; your brain will always give your body a review about all the things that you are supposed to do right during training.
    Be patient for your body to put those instructions to a continuous action, don't give up when the body says ooh, go for that best last bit of energy, it is a great feeling.
    No one is born a runner, persistence brings out every man's best." Love from Kenya!!

  • @tonyquinn22
    @tonyquinn22 5 років тому +350

    What if I am lactate intolerant?

  • @lloydkerr216
    @lloydkerr216 5 років тому +73

    The channel is saving me money. I get to enjoy the excitement of opening boxes of shoes without spending my own dough. Wifey says I have enuf shoes for now. 😬

    • @wildwest1
      @wildwest1 5 років тому +3

      Lloyd Kerr There is never too many shoes 😂

    • @wildwest1
      @wildwest1 5 років тому

      Russ Smith Same here. Lol

    • @Keeacer
      @Keeacer 5 років тому +1

      Wow! You guys actually listen to your wife, Oh dear.

    • @wendellapache5269
      @wendellapache5269 5 років тому

      We'll send me a pair . I wear a size 11.

  • @RottingFarmsTV
    @RottingFarmsTV 4 роки тому +132

    Leg pain doesn't stop me, respiratory ability does lol

    • @BorisHofland
      @BorisHofland 4 роки тому +2

      Then watch this video first, as he said: ua-cam.com/video/vWw0pAvee1c/v-deo.html

    • @nathanwoods1927
      @nathanwoods1927 4 роки тому +15

      I’ve noticed by running longer distances at an easy pace has helped my cardiovascular system and respiratory system to sustain those 2 mile threshold runs at a faster pace. Not sure if that helps at all

    • @matwatson7947
      @matwatson7947 4 роки тому +17

      Getting out of bed is what defeats me

    • @chrisawesome3091
      @chrisawesome3091 4 роки тому +3

      Try working on your vo2 max. I saw a video the other day that gave about 3 good exercises to help it

    • @RottingFarmsTV
      @RottingFarmsTV 4 роки тому +5

      @@chrisawesome3091 thank you for your advice mate, but 8 months later I am now in a situation where I am held back by leg injuries! What cruel irony.

  • @angiestowe8220
    @angiestowe8220 5 років тому +10

    Threshold. Great way explaining about the body's response to lactic acid buildup. I love those snowy mountains. It is so wonderful to see people giving shoes so unselfishly. This UA-cam family is the best. God bless.

  • @marciodesouzaesilva
    @marciodesouzaesilva 5 років тому +21

    I'm using tempo run once a week. I use the method FIRST "run less run fast". It works for me. I'm training in this method since 2018 January. I improved my performance significantly. Thank you for your excellent work!

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому +3

      Marcio, I like that "run less run fast!" Thanks for being here!

  • @judahgrant5311
    @judahgrant5311 Рік тому

    The best explanation of threshold training I have seen.
    Thank you.

  • @ajmartinez1906
    @ajmartinez1906 5 років тому +5

    Greetings from the Ever Warm US Virgin Islands. I truly thank you for providing such information on the threshold factor.

  • @reyvincentdurias358
    @reyvincentdurias358 3 роки тому

    Hello im from the philippines and im watching all your videos and i am following this threshold training as of now.. this is so helpful thanks

  • @IVBOTTLE
    @IVBOTTLE 5 років тому +3

    Yep! I incorporate lactate threshold to my tempo runs. Great entry today Seth (I mean the whole video).

  • @ejquezad
    @ejquezad 5 років тому +13

    Great job with this video explaining threshold training.

  • @hectorcornejo2956
    @hectorcornejo2956 5 років тому +6

    your explanation made sooo much sense...thank you soo much

  • @Jeremy-vf7su
    @Jeremy-vf7su 3 роки тому

    One of your best videos ever. Thank you!

  • @janfolkerts7342
    @janfolkerts7342 3 роки тому

    Thanks Seth, amazing how you know how to explain things in youre own words! Really, you're energy amazes me.

  • @ronanmcmahon-staggs7313
    @ronanmcmahon-staggs7313 5 років тому +14

    Yes we call them tempo runs but we also have threshold runs that are 10 to 20 seconds faster. Our tempo runs are 30-40 seconds slower than 5k pace and then our threshold runs are 10-20 seconds slower (two separate workouts)

    • @johnharrison6477
      @johnharrison6477 5 років тому

      RunningWithRonan 1 Totally agree with this. Tempo is Zone 3 on heart rate, whereas Threshold is Z4. I use that distinction anyway which helps.

  • @iambrent
    @iambrent 2 роки тому

    Just did a lactate threshold test today, came back here to learn how to utilize the values in training. Such a wealth of knowledge in !!!

  • @dianesmith-knowles4268
    @dianesmith-knowles4268 5 років тому +4

    I love these videos! So much energy and enthusiasm!

  • @blinovspb
    @blinovspb 5 років тому +1

    Thanks for video. I’m going to run right now! I will train my lactate threshold. :)

  • @182mattyboy
    @182mattyboy 5 років тому +6

    Great video Seth, I must admit you’re in the only one that seems to make sense to me. Like you say Threshold training makes more sense rather than Tempo. I have my first EVER marathon in May and definitely going to be throwing Threshold training into the mix as I want to be prepared as much as possible. Keep the vids coming

  • @Brandoni65
    @Brandoni65 3 роки тому +1

    You couldn't have said that any better! What an excellent explanation of threshold training!👍👊 andbIm going to add a bit of time per week what a more fun way to do it!

  • @MooMooMath
    @MooMooMath 5 років тому +1

    Good stuff thanks I also agree tempos are very helpful for getting faster.

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому

      yes indeed! love a good tempo, thanks for the comment.

    • @triman82
      @triman82 5 років тому

      ​@@SethJamesDeMoor In the video, you said to *subtract* 20-30s from the avg mile pace of my 5k PB. But in both the 18 and 15 min example, you *added* 20-30s. To me, it would make more sense go faster than 5k PB to train threshold. Could you correct me if I'm wrong and perhaps give one more example for a 21 min 5k person, please?

  • @mattburden6948
    @mattburden6948 5 років тому +2

    I only use threshold sparingly. I tend toward a more polarised approach. I use small amounts to get familiar with the pace and improve economy at that pace. Most of my efforts are either easy or 5k pace. But what I know is from bike training and so am still formulating an approach for running. So love your videos and the perspective you offer. Keep up the great work.

  • @fernandogoni2395
    @fernandogoni2395 5 років тому +3

    I coincidentally actually follow your same training strategy, 1-2 months of pure aerobic development, followed by 2 to 3 months of lactate threshold work; it works marvelously!!!

  • @ZachtTucker
    @ZachtTucker 5 років тому

    Broooo, I clicked on this without noticing the name on the channel from another vid, noticed the scapular at 3:19, checked the channel name, and was like "WAIT, I KNOW THIS GUY". Thanks for laying out threshold stuff, I'm getting back into distance running and I feel like I'm so slow compared to where I used to be.

  • @migolarte
    @migolarte 5 років тому +20

    I've been suffering from shin splints for a long time, I already posted on your previous video, but I studied exercise and sports science at Deakin University in Australia. something we found in a study, was the relation between higher cadences (strides per minute) and the reduction in injuries in our test subjects. I myself started increasing my cadence and in consequence, my stride length got shorter. I worked magic for me. I can hear in your videos the sound of your feet and it seems that your cadence is very very high. would you mind sharing what is your cadence in running, and your thoughts on this topic? cheers and thanks!!!

  • @colmbyrne1739
    @colmbyrne1739 3 роки тому

    wow i just came across your channel its brilliant and your a spacer

  • @SanRamonJim
    @SanRamonJim 5 років тому +28

    Seth, after watching this video I quickly went to my Daniels' Running Formula 3rd edition to get a refresher on Tempo/Threshold runs, because something didn't set right with me regarding you increasing distance for your threshold runs. You said you were going to increase your threshold run by 3 miles each session, right? The reason I bring it up is because, according to Daniels: "I typically limit a steady tempo run to about 20 minutes, but you could do more than one 20 minute T-pace run in the same training session if you are up to it. In other words, a well-trained runner might run two or three 20-minute runs at T pace in the same training session, but one 20-minute run in a single training session is usually enough for most runners."
    And, he also mentions : "One issue that often comes up regarding tempo runs is duration, and differences in the definition of tempo cause some concern. Some coaches and runners talk about a 60-minute or 10-mile tempo run, and when you realize elite runners can just about race at T pace for 60 minutes (tapered and rested), it is hard to imagine a person going for a 1-hour tempo run just in training."
    Maybe you can elaborate what your threshold run is going to look like once you start adding subsequent 3-mile chunks. Will you be breaking the 3-mile chunks up like intervals with some recovery time between them (Daniels calls these Cruise Intervals) or were you planning on doing a full 12 or 15 miles at threshold pace? The Cruise Intervals sounds absolutely painful, but the 12 or 15 miles at threshold pace kind of seems impossible to do, if you're really going at your true threshold pace, that is.

    • @sleinlensed7921
      @sleinlensed7921 4 роки тому

      I had the same thought when I saw the numbers of miles he was going to run in the TRESHOLD zone, My understanding is that he's building up his TEMPO zone / MARATHON pace.

  • @Maxyshadow
    @Maxyshadow 3 роки тому

    Wow your vids are fun and so informative. Thank you Seth

  • @Miandbruno
    @Miandbruno 4 роки тому

    Great insight Seth, will watch again at lunch time and make it sink in!!

  • @robertbausa1
    @robertbausa1 5 років тому +2

    Very informative vlog! I have been working on adding one tempo run every 10-14 days. Even as a slower, older, newer runner (8:20 5k threshold pace at this point), it is nice to feel some turnover and I can definitely tell a difference between now and back in December when I started incorporating. I can now maintain about 8:35-45 tempo for a 10k as well, which I couldn't have imagined back in December.

  • @aerox45
    @aerox45 5 років тому +36

    I love the logic and the well explained silence and the practice of it! I just SO wish American runners would speak in KM.

    • @Fatherhoodoutdoors
      @Fatherhoodoutdoors 5 років тому +8

      aerox45 the fact that America still uses Empirical and not the Metric system is asinine.
      Sincerely, an American

    • @mattpotter8725
      @mattpotter8725 5 років тому +4

      As a Brit in daily usage I use miles, but when running I much prefer km (at the Olympics you don't see a 3 miles or 6.6 mile race you see 5,000m and 10,000m). I know he's american, as is probably most of his audience so I'll excuse him, but I wish he'd do it in both, or at least put up the equivalent in km on screen when talking in miles. Maybe it's because I'm a Brit, and a runner, but I know how to convert miles and minutes per mile into the metric equivalent. It helps concentrate on the point of the video and anything else being said though if you don't have to do this.

    • @bakkey100
      @bakkey100 4 роки тому +3

      I also wish they could speak in Kilometres like the rest of the world.

    • @hughphillips5129
      @hughphillips5129 4 роки тому

      Matt Potter I’m the same it’s miles when driving on the road but moment we start talking running it’s km.

    • @joeyo9846
      @joeyo9846 4 роки тому +2

      MURIKKKA rules. Eat shit world!

  • @swordofhonor2
    @swordofhonor2 5 років тому +1

    Thank you. It makes sense. Second time watching the video.
    Congrats on the mid roll and making $$$ hopefully!!!

  • @boti2305
    @boti2305 5 років тому +1

    New follower here on the other side of the pond...Keep the good work entertaining ppl!

  • @gummer4england
    @gummer4england 3 роки тому

    Unbelievable content as usual Seth. Actually my second time watching this vid as a little refresh on this training and just as entertaining second time round

  • @JK-vc7ie
    @JK-vc7ie 5 років тому +2

    You were right next to Spruce Mountain. Fantastic trail run.

  • @jgvids2242
    @jgvids2242 5 років тому +8

    It’s amazing to watch your channel grow! I’ve been here since 3k subs! Congrats on all the progress 👍🏽😃

  • @mickeymike6797
    @mickeymike6797 4 роки тому

    You are the you tube guy keep up the good work thank you

  • @benmiller6027
    @benmiller6027 5 років тому +8

    Threshold.
    I try to run threshold/tempo runs weekly when I am training for specific races. When I am in between training for races I typically just do easy running.

  • @tylermoore1407
    @tylermoore1407 5 років тому +3

    Yes! Just completed my 20 minute tempo workout this morning

  • @javi9793
    @javi9793 5 років тому +1

    I have never done threshold runs but I am sure to them in the future now thanks for the information

  • @lakeatonbuilder2096
    @lakeatonbuilder2096 5 років тому +1

    I believe in threshold training. Tempo and sprint work are huge part of my training schedule and I've seen the benefits play out aside from racing even. I have an idea to push that last week of training before your rest week. Keep pushing seth. I am on rest week now. I've got a mission to the top of 2-3 tall tall objects and pushing my furthest/longest PRs coming up next week or so!

  • @jukim71
    @jukim71 5 років тому +1

    Watching your video is a good start of the day, including today!

  • @kaarinka09
    @kaarinka09 5 років тому +1

    I just did my running test to find out my lactate threshold, so now I am trying to adjust my training based on the results. I have been running for couple of years now, but I was rather forcing it and not focusing much on my heart rate, so I feel that if I continue the same way I cannot improve my results. Therefore, changing the training plan :) For this year hoping to improve my 5k results and then 10k.

  • @marathawnjawn8862
    @marathawnjawn8862 5 років тому +3

    Great video! I just came across it today. Love your energy and great content too! I like your logic of incorporating the LT work into your LSD runs. I primarily do fartlek work, & include intervals into my LRs; (2 x 3M, 3 x 2M, etc)...but I think I may start playing with this in my LR’s.
    This got me thinking that I should include more LT work into my training. I usually only do 20’ threshold runs. Not enough!!
    Good luck at Cleveland next month! I liked that race when I ran it many years ago. I’m training for Vermont City in just over 3 weeks!!😃

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому

      Thanks for being here! New running vlog every day.

  • @paulcolvin9391
    @paulcolvin9391 4 роки тому +1

    Love running those Boulder county backroads.

  • @RunningOtaku
    @RunningOtaku 5 років тому +3

    I absolutely train using lactate threshold pace. For me, it equates to 270w, so I simply run at that level of power whether it’s flat or uphill. That means that on the hills, I’m running a bit slower pace, but still at lactate threshold intensity.

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому

      Is the watch talking to you, or how do you know its 270w?

    • @sevenfrommatthew
      @sevenfrommatthew 5 років тому

      He uses stryd footpod and stryd app on applewatch reports it on screen I believe.

    • @RunningOtaku
      @RunningOtaku 5 років тому

      John Oates Yup. It also works on most recent Garmin’s, Suuntos, and Polars.

  • @MrWozzamills
    @MrWozzamills 4 роки тому

    Great entertaining video Seth! It’s all about the Threshold runs! Good tip on increasing tempo miles every two weeks so it eventually over takes LSD pace. Loving the channel!

  • @luizalves5805
    @luizalves5805 5 років тому +4

    Yeah! I normally do Tempos like you are doing, increasing distance or time every week! I like to train by time instead of distance so I will start with a 20minutes tempo run and increase 10minutes every week

  • @boazsachs
    @boazsachs 5 років тому +13

    The excitement at 10:00 is contagious, made me crack a smile

  • @celticstephenhill
    @celticstephenhill 3 роки тому +2

    3:45... I don't think I've ever seen anyone look more suspicious when leaving the post office with a bunch of boxes 😃😂

  • @espenkarlsen5043
    @espenkarlsen5043 3 роки тому

    More of this! I’m running my first marathon next summer, and it’s gonna be beautiful 🤩 it’s a midnight sun marathon during the night, in tromsoe Norway!

  • @myfamilyadventures336
    @myfamilyadventures336 5 років тому

    Saw this one last week but since it’s your number most watched, I’m going to give you another boost by watching it again.

  • @dayanisolvera8989
    @dayanisolvera8989 4 роки тому

    Love your videos! Very inspirational.

  • @openyoureyesandseethefutur5802
    @openyoureyesandseethefutur5802 3 роки тому

    your awesome, seth, thanks for your gung ho attitude.......

  • @brettl3654
    @brettl3654 5 років тому +1

    Training for marine OCS this summer, we run a 3 mile timed physical fitness test. I recently got a garmin with a chest strap that can calculate my LT, and it was pretty close to the formula you described. Ive seen great speed progress with LT tempo runs, doing one this morning!

  • @alexanderlawrence703
    @alexanderlawrence703 5 років тому +1

    We use lactate threshold runs a lot in xc, we did 3x8-10 minute reps with 2-3 minute jog recovery out on our xc course. It's a tough workout once you get up to 10 minutes.

  • @seniorgrandmasterrunnerdan
    @seniorgrandmasterrunnerdan 5 років тому +4

    Seth I'm glad you like the shoes I wanted to pay it forward I hope they find a good home, sorry to get you excited about thinking there were for you. I like to do progression runs start really slow and run fast at the end. Run on

  • @Abes523
    @Abes523 5 років тому +9

    Threshold!
    QD: Not specifically, but recently I have been adding a faster final mile on my shorter distance runs which fits your described threshold workout...only for a much shorter distance.
    Awesome explanation of the threshold workout, it was very easy to understand. Thank you!

    • @DreTheChronic
      @DreTheChronic 5 років тому

      I wouldn't do that if they're easy short runs

  • @nabilaomar8937
    @nabilaomar8937 5 років тому

    Sketcher is my favourite shoes. It is the only brand I have been using. I was wondering why no one else is using it. Finally, I found one!!!. Thank you. I am not alone anymore. Thank you also for the LT training. It is really helpful and direct as one need.

  • @benjybuttons4303
    @benjybuttons4303 5 років тому +1

    I have those same color GoRun Ride 7's and I absolutely love them! I run without the extra insole and they are perfect for our ATR's (Aerobic Threshold Runs). I've run in Nike, Brooks, Hoka, Mizuno, Saucony, Asics, and New Balance. However, none have felt as smooth as the GRR7. It is absolutely an amazing shoe, and I really hope you get the chance to try them!
    Look forward to your vlogs everyday!
    - your friend from the East Coast, Ben

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому

      Thanks Ben for the GRR7 insight, I hope someday. CHeers from CO, thanks for being here Ben.

  • @myfamilyadventures336
    @myfamilyadventures336 5 років тому

    Good video! Great work! Thanks for all your efforts.

  • @andrewpk2001
    @andrewpk2001 5 років тому +5

    I love my tempo runs and have seen the biggest improvements by consistently doing them. I only increase them by one mile after three sessions and finish at ten miles tempo. I just got a PR in the 10k by 40 secs. This race was just a test of where my fitness is and obviously the training is working. I can wait to see how my Marathon will go in 9 weeks.

  • @C4RIM4N
    @C4RIM4N 5 років тому +2

    QOD: Yes i do, almost in the same way as you Seth, i normally do 10 to 15 km tempo runs!! Sometimes on my "LSD" runs, in the last 3 kilometers i run in fast pace, sometimes below race pace!!!

  • @jono2154
    @jono2154 4 роки тому

    Awesome stuff Seth!

  • @angelorodriguez5985
    @angelorodriguez5985 5 років тому +1

    I am a little bit confuse. My previous training plan defines threshold and tempo runs differently. My threshold interval run goes like this 4-5 x 2km @ 20 sec faster than my tempo run with 90 sec rest in between. My basic tempo run usually last for 1 hour.

    • @ktadema
      @ktadema 5 років тому +1

      Agree. I thought tempo runs are 15 seconds/mile slower than race pace while race pace is pushing on the edge of lactate threshold.

  • @purplerunningwales5694
    @purplerunningwales5694 5 років тому +1

    I use our club Tuesday night 10k run to run at threshold pace, which for me is usually HR zone 4 and I usually try to stay at this pace for 40-50% of my run. This certainly helps me at my preferred HM race distance.

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому

      Awesome, glad you have this in your training game plan!

  • @brandonstasulli6407
    @brandonstasulli6407 5 років тому +1

    I do use what I call threshold runs, which are the same thing as lactaid threshold runs. I like to run them for a certain time (right now that is 25 minutes) and on a certain pace (right now that is 6:20) and they are just a killer workout that I was very happy to have discovered around a year ago that, as a high school runner, I need to use to hang with the competition

  • @boti2305
    @boti2305 5 років тому +1

    Seth, I don't know if the threshold point in our runs is aerobic or anaerobic…🤔 I just read is between them. So how long can you hold a threshold run if you're preparing a 10k and half marathon? Thanks

  • @Runpierre
    @Runpierre 5 років тому

    I really love your channel buddy.

  • @dragoskye4947
    @dragoskye4947 5 років тому

    sorry I don't get the lactose calculation please can you write an example. thanks

  • @odd2475
    @odd2475 4 роки тому

    Been looking for some good athletes to watch to get more inspiration from running, couldn’t find anyone I really liked accept Nick Symmonds! Really like your content so far man Glad I found your channel aswell

  • @MaartenAnna
    @MaartenAnna 4 роки тому

    Basically, yes; though we call it sweetspot training, and we usually do it at intervals, during the shorter run of two types of run.
    1km threshold, 2 mins easy (let HR go to Z3) and then another, etc.
    We start out with 3 reps, up to 10 reps. Then, going longer reps, 2km with 2 mins in between, 3km with 2 mins in between, etc.
    The other type of run is the long run, which is longer time (not necessarily longer distance), all in Z2. We usually do 2 sweetspot runs compared to 1 long run.
    But this is great stuff as well, perhaps I’ll build my training for my next triathlon like this as well.

  • @USAhealthInsReform
    @USAhealthInsReform 5 років тому

    Did something similar. Did marathon pace runs on top of up to 90mpw starting at 5 mi early in the cycle working up to 18mi at MP. I wound up running 2:47 for marathon, went through the half in about 1:21:30, was aiming 2:43, but at 22mi and last few miles my quads tightened up so badly I was lucky to finish and hold it together and not have to walk. I think with my high mileage I’m doing a fair amount, but I have yet to figure out how to be able to race a marathon where somewhere around 21-22mi I don’t crap out and fade. I’ve run mid 16s for 5k and 1:16 for half marathon but just haven’t felt like I’ve put a great full marathon together yet

  • @ivorlewis6915
    @ivorlewis6915 5 років тому

    It was nice visiting your shop! ;)

  • @johnpitt9749
    @johnpitt9749 5 років тому

    QOD: Yes, most recently this morning. Did eight miles (or thereabouts) with the middle five at tempo/threshold pace. I’ve found Jack Daniels’ approach to figuring tempo/threshold pace useful: That is, for a tempo run of about 20 minutes, use the 5K+20 seconds rule of thumb. But add another 3 to 5 seconds or so of mile-pace for every 5 minutes of tempo effort beyond 20. That works beautifully for me; it corresponds well to what I perceive as “comfortably hard.” Of course, I can’t speak to what might work well for others.
    An aside: You ought to get a stipend from the Colorado Department of Tourism! Your videos always make your home state look like a great place to explore.

  • @deepakthapa5785
    @deepakthapa5785 3 роки тому

    Right now I am going through a leg injury but still running to achieve my goal 🔥

  • @rlburton
    @rlburton 3 роки тому

    Noticed the scapular; nice! :)

  • @matthewcochran1522
    @matthewcochran1522 5 років тому +1

    Tempo runs are a major key either running at lactate threshold for awhile or 2 min on 2 min off or some combo of time either way tempo is key

  • @osmirod1
    @osmirod1 3 роки тому

    Seth 😆, if you were Thanos, you would say to me, “you could not live with your own failure. And where did that bring you? Back to me.”
    Thank you for enlightening me on the lactate threshold :) GOAT 🐐
    I’ve been running for two years or so daily and I run a half marathon easily any day but I’m not sure how to improve my speed. You explained it greatly but I’m not sure how to implement it.

  • @hikingman1770
    @hikingman1770 3 роки тому

    Thanks i have not adea abuat that before

  • @GerardoRUN87
    @GerardoRUN87 3 роки тому

    I liked the video a lot. speaking in kilometers. if my 5k pace is 3:08 or 10k it is 3:13. what is my threshold rhythm? I would like to hit him. thanks. gracias

  • @lilspam194
    @lilspam194 5 років тому +1

    Nice video!

  • @Scuba_Son
    @Scuba_Son Рік тому

    This is great

  • @FadedMFC
    @FadedMFC 5 років тому

    Great video Seth. What jacket is that by the way? I don’t think it’s linked below the video.

  • @edgrateful3823
    @edgrateful3823 5 років тому

    Never did threshold training. Thank you for learning something new to try! I'm lucky to build up my aerobic base without injury. lol

  • @c.harris3411
    @c.harris3411 5 років тому

    So I’ll use your 20 second tip for my 3 mile threshold runs but what is a good time increase for 5 mile run sessions. My PR is a 34:49 5 mile (I know obviously a lot to improve) should I run thresholds at a 7:20 pace? I’m new to training smart I used to just run as fast as I could for 3-5 miles everyday except for one interval workout and one LSD a week. Any advice for my threshold pace or more tips would be appreciated

  • @whatsinthebox6783
    @whatsinthebox6783 4 роки тому

    Im running now for 3 months and im trying Run half marathon...but my max distance till here is 13km in about 64 minuts... Im 40 years old and im not giving up...im hope i can push those 13km till 21 ....God bless you all .💪

  • @1brunner699
    @1brunner699 4 роки тому +3

    I get the logic but how can you run 9, 12, 15 miles at 20-30 sec/mile slower than 5k pace (what is essentially 10k pace)?

    • @CardPlayingStrategies
      @CardPlayingStrategies 4 роки тому +3

      Yeah he flubbed that. He's saying his marathon goal pace is 5:18/mile and he just did this run at 5:35/mile, which makes sense for a marathon runner. But thats slower than vLT pace. Most people's vLT pace is between their 12k-15k race pace depending on ability.

  • @oscarobregon2752
    @oscarobregon2752 3 роки тому

    Question! So are the tempo portions from your long run broken down into sections? example, since you ran 3 miles temp and 16 LSD, did you break down the 3 mile tempo runs between your LSD. Thus, running slow between the tempos? Sorry if you mentioned it in the video.

  • @RO-qh3xz
    @RO-qh3xz 3 роки тому

    Seth, recently I started watch your channel - rhank you for sharing valuable information. In this particular clip you talk about "threshold pace" based on 5k PR time. But isn't the threshold training based in HR than the speed? My 5k run times vary based on conditions and many parameters. Shouldn't this run be based on 70-80% of MAX HR? May training talks by many athletes talk about speed as the measure but that is dependent on many variables. Any thoughts?

  • @enduraman1
    @enduraman1 3 роки тому

    Please keep us updated on your marathon results from your training.

  • @morrisanderson3426
    @morrisanderson3426 4 роки тому

    It made total sense

  • @Stagis84
    @Stagis84 5 років тому

    Hi Seth. In the video you say that to find the lactate treshold pace you subtract 20-30 seconds from the 3 mile PR pace. For a 18 min 3 mile runner you say 6.20-6.30. But when I subtract 20-30 seconds I get 5.30-5.40 pr mile???

  • @BassTromBen
    @BassTromBen 5 років тому +2

    Thank you so much for this explanation. I’ve been watching Sage Canaday’s channel, and it’s also very informative, but your explanation really cleared up the “tempo” run for me. I just finished my first marathon at 3:37, and I enjoyed it so much that I decided I should properly train, and see how much I can improve. Hopefully I can reach sub 3 hour times, and this should make a huge difference. No idea that I would enjoy running so much, but it’s much easier and more enjoyable with informative content like yours available.
    Thank you so much! I can’t wait to peruse your entire video library. 😁👍🏻🏃

    • @SethJamesDeMoor
      @SethJamesDeMoor  5 років тому

      Excellent, thanks so much for being here and for sharing. Yes, lots of video to peruse!

  • @aristodiga82
    @aristodiga82 5 років тому +2

    just did a threshold run last night. it was a 2*5K with 5 minutes rest in between. I have a half marathon race in the 1st week of april, and I'm planning to add the threshold run per 2 weeks by 5K, so hopefully by end of march I've had at least one 4*5K threshold session. in the weeks where I don't do threshold runs, I'll work on the LSD runs. Am I doing this right?
    I don't have a coach/trainer by the way, so I scheduled my trainings mostly based on time availability.
    Anyway, I'm also preparing for my first marathon at the end of July. As this is my first, I'm not aiming for a specific time, just want to have fun and enjoy the experience. Still... some speed would be nice 😁
    I figure if I continue training this wat, eventually I'll reach the 6 or 8*5K threshold session... if that's possible... before July.
    This is hard though. Even 2*5K is hard enough for me right now...

  • @yernoaloodtaedaethat2780
    @yernoaloodtaedaethat2780 3 роки тому

    Great video, but i might be confused and I'd really appreciate advice. I'm doing steady state runs and 'threshold runs' in a week. I do these thresholds in the form of a timed best effort 1.2/1.5 mile run, what sort of training is that?

  • @bigflat1238
    @bigflat1238 4 роки тому

    Is running on undulating road harder than flat

  • @mreuphonium
    @mreuphonium 5 років тому +1

    Yes, jack daniels type of Treshold, but also in races. Run a 10 k, 10 Mile and a ( killer) half marathon at tresholdpace