HOW TO RUN FASTER 5K, 10K AND HALF MARATHONS (THRESHOLD TRAINING)
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- Опубліковано 12 чер 2024
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In today's video i go over how i have found success with threshold training and improved my PB's across the board. 45mins at threshold is my go to session to run faster at the moment. Other favourites are 3x10mins, 5x8mins and 2x 20mins all with 60/90s recoveries. Add these to your training to get smashing those PB's!
ASPIRE TO RUN, RUN TO INSPIRE
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Work out your threshold pace:
runfastcoach.com/calc2/index.php - Розваги
I'm 52 years old. I've trained for 3months. I completed 10k course in Kansas City marathon on Oct 16th. It's exciting.
Next spring, I'm going to take part in half marathon. Running is the best stress remover.
That’s great Jun. Well done of the 10k and good luck with working towards that half marathon. You’ll smash it
I'm 52, been running for 2 years, watch out for injuries, listen to your body. I didn't, had knee problems and achilles tendon problems. Now I'm allright. Did 2 half marathons, next year a full marathon hopefully. Good luck!
I don’t even run anymore but I love hearing people talk about it lol
You should get back into it 👊🏻👊🏻
Doesn't it make you run again
Any running related activity is running acitivity in my book lol
Why not ?😢
😂
This was really interesting to learn about! Thanks Ben
Thanks Ben! for responding to our comments from previous video
You’re welcome. Always try to get back to as many as I can. May take me a little while but hopefully should always get a response:)
The poached egg tutorial 🙌🏻🙌🏻🙌🏻😂😂 legend!!
Just for you my friend 😂😂
Thx Ben. Great vlog. Really helpful
This was really useful, thanks mate
Subscribed from Australia, great videos mate
Awesome, thank you 🇦🇺
loved this one Ben, just checked out the Running calculator. awesome. my take away from this video is 5 & 10km 95% been aerobic and the body recovery after a speed session.
Great video Ben! Thanks
Thank you 🙏
This is something I definitely need to add into my training
100%, good luck 👊🏻
This was great!
I’m base building and doing at least one threshold and one set of strides a week (plus plenty of strength stuff).
I experimented with km repeats and other intervals but based on risk and recovery as you mentioned, decided to bin them as too taxing on the body.
Loving the insights mate, and the cooking tips haha
Thanks buddy! I know a lot of runners who use thresholds alone until about 3/4 weeks out from a race, then they start adding the shorter repeats. Vo2 max efforts are still important but if they are preventing you from getting a good week of training in best to leave them out and focus on what your body responds best too :) all the best with your training
I wholeheartedly agree, love threshold running, great balance between being a hard and productive session but also manageable and feels good mentally to be able to complete it. Best results from a training block I ever got was when I started to introduce a few thresholds late in the block (after 8 weeks of short intervals and Easy base running)
Sounds good to me. I usually do a good 4 weeks of base building ideally before adding in thresholds too :)
Thanks for the vid Ben was v helpful, I think I try to make myself run too fast too often and end up holding myself back because of that. Also liked the segment with the egg/coffee you sometimes do, just gives more chance to show your personality more which is great, it could even help with growth🤷🏻♂️ cheers
Thanks James. I usually do around 70/80% of my runs at a easy pace and then when it comes to hard sessions I can let it rip a bit knowing my legs shouldn’t be too fatigued:)
Good advice on this. I love the link to the training paces as well. I definitely need to do more of these types of runs. I generally do a lot of interval training, which has helped. Interesting seeing the difference in benefits of these type of workouts versus interval stuff. Not sure I would recommend these type of runs but more than once a week. They can be quite demanding. Enjoyed the video!
I currently do two threshold workouts a week as well as a faster interval session and that seems to be the sweet spot for me. All the best Eddie with your training
Get in!! Came for running advice, stayed for the poached eggs 😄.
I'm looking forward to trying them after my run tomorrow :)
video helped me a lot thanks mate👍
Great video Ben! I did my first half today - was epic - definitely signing up for as many races as possible!
If you don’t mind me saying.. you should buy some different shoes for when you are doing the gym stuff, something a bit flatter and less soft than runners - Nike metcons are great. Think you’d have a bit more stability when squatting and stuff!
Keep up the great content, loving having more of your content frequently!!
Thanks Matt! Glad to hear you enjoyed your half race. Gives you such a buzz right?!
I do agree, some metcons would probably be better! The only reason I like to use my trainers is I often like to jog after doing heavy leg work to shake some of the lactic. Should probably take two pairs but at lazy. The Nike turbos were a great runner/gym shoe. Thanks for your support bud 👊🏻👊🏻
Cool video, think you explain the concept of threshold running very well here! I also swear by doing my tempo workouts on the treadmill. Gives you complete control over the pace/running surface and also means that I don't have to worry about flying into pedestrians (I live in a fairly tight/busy part of London)
Yes I’m a big fan of treadmill! Love how you can just get it done. Teaches great self determination
@Ben Is Running Thanks for your honest videos and advice, you do inspire . I did my first threshold session yesterday & loved it. I did a ParkRun PB in the morning of 25.24 which was over 40 seconds faster than my first ever ParkRun the week before (after over 2 years of no fitness). Then later that evening did a 30 min HRZ2 warm up to the woods, did threshold for 28 mins 4 x 5 mins at HRZ4 (crept into 5 a little) then kept running at a slower rate for 1.30 mins. then a tempo run home. Felt surprisingly strong consider I did over 11 miles of running & 6 miles of cycling in one day. Your video of double days is music to my ears as I decided last week to use Saturday's as a double day & Sunday / Monday as rest, Tuesday on the Track and other days with strength and recovery etc. I am training for Marathon, starting by improving my overall fitness and endurance first, then giving it some more distance, I have run just short of half marathon this month already, so giving it some beans before it gets to cold.
That sounds a great day of training to me. I love a good double day, feels so productive. As you ramp up your training for the marathon I’m sure the bike stuff will help too. Best of luck buddy, thanks for the comment :)
Cheers Ben great vid thanks.
Awesome calculation tool.
Great insights!!!
Started doing regular Threshold Runs in the summer and was rewarded this month with 5k and 10k PBs and hope to finish the Golden October with a HM PB next Sunday. But if you ask me, binging your videos was the even more important factor in improving as a runner. Next goal will be to recreate those perfect poached eggs.
Binging my videos gives you at least 10 seconds a mile of added speed 😂 good luck with the half and the eggs!!
Love this!!
Thank you Meggy x
Enjoy your channel and has inspired me to return to running.
Great news Jaz, hope you enjoy it
This guy is class.
Came here for threshold goodness, unexpected poached egg tutorial was very awesome bonus.
Totally agree Ben , 3x10min threshold and long run are my favorites session ✌🏻❤️🏃🏻♂️
Yeah 30mins of solid work really seems to benefit my overall fitness for any distance above 5k :)
I can't comprehend how you can hold such consistent heart rate for 45min. Mine jumps around quite a bit even if I'm holding the same pace. Threshold runs are really an art.
Thanks For The Video and Motivation. I am just starting intervals: 1 mile warmup with 4 minutes rest then: 4 x 650M with 2 minutes rest inbetween. I live in Florida Where it is Hot and Humid.
I run early mornings or evenings in the dark due to the heat conditions. This workout is all I can handle right now.
Sounds like a good workout but much more focused on your vo2 max. Threshold runs are likely to be a little slower than the interval work you mentioned above. Slowing things down may allow you to increase the volume a little. Adjusting pace to temperature is always sensible too so maybe training to hr could be a good option for you :)
Very video.keep up the good work
Thank you Wanok :)
Thanks for all the videos Ben great to see your channel growing. Question for you, have you ever gotten ill and lost a load of fitness? This I find the most frustrating part of running especially when you get over 30 (I’m 34 now) and it’s taken me a year to get my VO2 max back to 51 after covid. Your vids are very informative and I have enjoyed following your journey. Il be a life long sub 👍🏻
Great video ill definitely be adding in one or 2 of these a week :)
Love to hear it! Good luck with your training
Wow you have completely revolutionised how I will make poached eggs from now on, I know the focus of the video was meant to be running but damn those eggs look good
That was my biggest take from the video too 😁
I requested the poached egg tutorial 😂 you’re welcome
Great info
Nice! Some awesome tips👀
Thanks zac 💪🏻
Yeah I agree, threshold workouts are amazing and very beneficial. It's my second fav type of training. First is progressive runs. 😃
Fun story: today last minute enrol in a local 5k race, the idea was to do a spicy workout and ended up winning it. Lousy time 24:10, but it felt nice coming in first. 😁
I need to add more progressive runs into my training, very good for learning how to push it on race day. Congrats on the win 👍
Love your videos bro. I did the Liverpool rock n roll half marathon today. Was brill, my first ever one 😀👌🏼
Awesome, would love to do that race one day. Love Liverpool:)
@@BenIsRunning it was there last ever one!! Sad times 🥲
That's a shame to hear, did this 5 years ago. Nasty hills on that route and advertised as flat...
now it make sense, what runners hv been looking for is just to train your treshold pace, and the speedwork is just going to help in running biomechanics or to familiar the feeling of hard run and eventually later it will get comfy within time
Just did my first Threshold workout after watching this video.. I was aiming for 3 x 10 minutes but only managed 2. Much respect you can hold it for 45mins.
Thanks Ben, I usually do Threshold runs on Thursdays but hardly for 45min, will definitely try increasing the threshold timing. Also I have a 5km time trial this Saturday
45 mins would be the max for me…make sure you increase the time gradually. I’d encourage improving frequency over duration if that makes sense. Good luck with the time trail, leave it all out there 👊🏻👊🏻👊🏻
Great thanks 👍
Fantastic video, very useful for me!!! 👍🏼👍🏼🇳🇴👍🏼🤩
Thanks Jon, threshold in the plan for next week?!
@@BenIsRunning yes indeed! So i just ran my first marathon a month ago, no I really looking forward for some “faster stuff”. Normally have had either a interval or threshold run every week, now I have started doing one of each every week, great fun and great to come out of the “marathon shuffle” 🤪
Exactly what I was waiting for!!
💪🏻💪🏻💪🏻
Thanks
Hi Ben, have you ever consider developing training plans for marathons for all ranges of abilities?
Great video Ben! For threshold workouts on treadmill, what incline do you use? I normally run on 1.5-2% incline in order to reproduce similar effort conditions as road running (it is acknowledged that a run on treadmill at 0% is generally easier than the same run on a flat road).
I don’t add any incline. It’s certainly easier yes but my body works equally as hard as has a much harder time regulating body temp. I’d personally prefer to run a little faster for say a threshold on the treadmill to replicate a slightly slower paced threshold workout on the road :)
Hi Ben, thanks for this video. I'm primarily a marathon runner. But I agree the Threshold and Long Tempo I do every week indeed is my bread&butter. You did not mention about the threshold runs giving benefits to the marathon distance, is it not so?
I love threshold runs can’t lie
👊🏻
Perfect timing! Just did a 6km lunchtime threshold. Would prefer longer but lunchtime is only so long... and my threshold pace is a bit slower...
Great job grant! Good use of your lunch break 👊🏻
Holy shit that poached egg technique is such a simple game changer!
Hey Ben,
Do you set incline on treadmill to 1% or? I normally don’t cause of the perceived exertion/elevated HR from the heat - mostly 23 degrease inside my training room. Whats ur take?
Hey Ben im pretty much a beginner at running, my 5k time is around 23minutes. Would you be able to do a beginner training plan at some point, your threshold training sounds really good. Love the content ❤️
Yes this is something I’ll add to the list of video ideas. Thank you :)
I would also be interested in this. ( similar 5k time, 23m). Love the vids ben. Tony, Recent subscriber
I think my last couple of 'threshold' training runs have been: 3x 2 miles (about 12 minutes of running) with 1st mile at HM pace, second at 10k pace. Also, 10k constant fartlek esque - 90s @ 6:00-6:10/mile, 90s @ 6:40-6:50/mile.
When I did 2-3 threshold sessions a week, my speed improved a lot knocking off about 1 minute for my average pace. My heartrate also dropped when running at faster speeds. It is definitely my bread and butter workout. For the half marathon, I did 1 long run and the 2 workouts were threshold and 1 sprint workout. As Emil Zatopek said, “why should I practice running slow? I already know how to run slow. I want to learn to run fast.”
I did all my running (back in the day) at about 85 to 90%,,ran 34min for 10k and 1.15 for the half ,no warm up or down,all on only 25 to 30 miles a week ,no water or tech or music, or park run or chatting, just the wind and sky and skip the dog for company...just put on pumps, shorts no vest, ,felt like I was flying ,my feet hardly touching the ground ..one xc ,one track ,one undulating session and hill rep session a week ,had to go to some dark places ,pushing till you have no more and then some..one track session I loved and would recommend to average to above average runners wanting to improve their times is split 400 mtrs into 3,first half jog, second race pace, third part fast to the finishing line and repeat 10 to 12 times or so ,,the fitter you get the faster your jog recovery will get then followed by a 2 mile xc at good pace, my methods may seem strange now.but with family life and a less than encouraging wife, time was of a premium ..out and back in less than 45min job done, back home to play with the kids ps Always died a death in marathons but who's got time to train for one them ! .
I've just eaten a full roast tea and could woof that down soft as grease. Top stuff, thanks.
😂😂 I’m the same, like a bottomless pit
For your next parkrun episode, you should come to Nottingham, you'll smash it at the Forest Rec!
I’ll add it to my list, thank you :)
Hey Ben, do you have any suggestions for threshold workouts for marathon distance? Every time I run intervals I get injured! Thanks
Great video Ben!
I wanted to know if you always use the heart rate monitor when you train, and what your maximum heart rate is, to understand at what intensity you do these types of threshold workouts.
Thanks
I wear it for most of my runs but rarely in races. I don’t personally train to maximum heart rate. I used runfastcoach to calculate my paces and then monitor my heart rate over my training blocks to give me an idea of how my fitness is progressing :)
@@BenIsRunning Thank you Ben, you are my inspiration!
Ben, for a 30 to 45 threshold run, do you recommend bookending this workout with an easy warm up and cool down mile or ten mins? Thanks
hi ben, can i ask your thoughts on split tempos vs continuous?
Hi Ben, new to running, big on cycling but want to do triathlon, if you said on a scale of 1 - 10 how does these threshold paces feel? Like 7 or 8?
Thanks for the vid, how would you describe the difference between tempo and thresh hold?
Tempo for me is 7/10 effort and threshold more like an 8/10 :)
Another great video. How do you measure when it's time to adjust your threshold pace? Is it when you can do the same workout at a lower heart rate? Or when your race times improve? Or do you use some other metric?
I use my most recent race personally. I also monitor hr during activity and adjust paces accordingly:)
what is the device you using the video to massage your quads?
Class
Hi Ben. I've been doing interval threshold runs on the treadmill over the last few weeks doing 6 x 4mins. I'm already seeing a difference in my 5k pace. Definitely going to keep doing it. Great advice 👍would you advise it during a taper though?
Great job Steve. I like to reduce the volume of my thresholds in the 10 days before a race. A 45min threshold becomes a 2x10mins for example but like to keep the pace the same if not a little faster to get the legs ready to roll :)
Thanks for the advice Ben 🏃
Do you have any advice on how to learn forward leaning or the feeling of falling forward? After retraining my running style for a more cadence lead technique, I find I am always leaning back, I just can’t seem to get it.
I’m a stride runner so can’t help with that I’m afraid. Drills are probably your best bet :)
Huhuhuhuh u have a foam roller toooooooo!!!!!!!!!
I prefer this race time calculator over heart rate or heart rate reserve. My current 5k is 24 min. Faster by 5 minutes in one year. If I followed heart rate plans, I would be running 10-11 minute/ miles for threshold which feels moderate to me despite higher than est. heart rate. With the calculator or perceived effort it would be 8:23/mile. I really think HR plans are worthless. I’d love to get a lactate test. If cost was not a major issue, would you say paying 240$ for Edge lactate tester is worth it? I would like to get under 19 minutes with estimated time of 2-3 years.
Are you basing this off an HR or just the pace you can hold for about an hour??
I only ask as when I run at the pace I can hold for only an hour, my HR is through the roof compared to my 'THRESHOLD HR'....
Cheers for the clarity
Ben looking for sone advice I'm training now for a few months. I recently ran a 10 mile race and hit a wall aroud the 4 mile mark and struggle with the last 6 miles. I training now to run a half marathon in October it's 4 weeks out. I'm 44 don't have time to get in huge miles due to work life balance. What should I be doing to get through the half marathon.
Have you ever considered investing in a lactatemeter and track your lactate levels during those threshold days? What is your opinion on this approach?
I’d love to try it but not something I’d do at my current level. Leave that to the pros :)
Great video been looking for info on this. I ran a recent 10 mile just inside an hour which implies my threshold pace is 5:58. My heart rate was at 180 average and my max is 188 or 180 based on the 220 formula. Should I be running threshold at such a high heart rate? Thanks again.
everybody has a different max heart rate and the 220 formula isnt really that arcuarte for everyone and if you have a higher heart rate than ben that doesnt mean that youre bether or slower than him/ it doesnt necesarylly mean that youre running at a to high heart rate i think. But i treshold run should be at a certant percantage of your max heart rate i guess. i dont know how much percantage tho.
Thanks buddy. Maintaining that hr for an hour is very impressive. I’d however probably take 10 seconds off your race pace for a 10 miler to find your threshold. If you run thresholds too hard it can affect the volume your able to achieve across your week. 165-175hr would also be a good target to aim for. If you can get comfortable at 5:58 pace for threshold though your race pace will fall too so all about find the balance :)
@@BenIsRunning thanks mate much appreciated. I did London a few weeks ago and my HR from mile 2 until 26 was 180 according to my polar H10 so supposedly held my max for just under three hours. Will give your suggestion a go and start doing some Threshold stuff. Thanks again
Do you think it's worth me getting one of those massage gun things?
The different approaches to getting faster are fascinating. I have experienced that running at near race pace often works but its not something you hear much on videos like this.
There's a lot of train slow to run fast / Zone 2 / MAF stuff out there about building your aerobic base. And I'm sure that can work as well, but I've never had the patience to maintain it over the months and years it probably takes.
What socks do you use?
I'll do lots of threshold intervals ranging from 1k to 3k with 30-60 seconds rests. Let's me get a lot more volume in. Definitely a place to do longer threshold runs, but intervals give me a better bang for my buck.
For sure! All about what works best for you :)
@@BenIsRunning pretty funny watching you whip people carrying a camera. I used to do stuff like that except I'd dress up or carry a football.
Ben, what is the make/model of your coffee machine?
Hi David, it’s a sage duo tempo pro, brought it second hand about 4 years ago and still going strong :)
@@BenIsRunning Thanks Ben; it looks like just what I am after. So glad I found your channel as I lived in Witham for many years before emigrating so you are running around my old stomping grounds - keep up the great content!
@@kg4zlb small world 😂 I’m fairly new to the area so if you can recommend any routes in the local area I’m all ears :)
@@BenIsRunning Hatfield Peveral/Terling used to be fairly quiet in terms of traffic although its probably all built up now round there - apart from that I used to favor the local parks especially the ones with concrete pathways. Its been 20 years so I am out of the loop on the area now but if Essex County Council is the same as it was they have probably sold every scrap of green space to developers!
I have my first 10k race on Sunday and Im trying to get a sub 40
GOOD LUCK RENNI 👊🏻
Gonna try the poached egg tomorrow ahah
😂let me know how you get on :)
I was going to ask when you were changing the channel name to Ben is Rolling, but then the roller broke in half!
I’ve been rolling far to much recently! That reminds me though, need to order a new one :)
I had the same foam roller snap on me aswell :D
Any recommendations for a new one?😂
@@BenIsRunning I just bought the standard amazon basics one. Hasn't got the texture like the trigger point one. Only issue I have with it is it can be slippy on hard floors. Edit: just looked on amazon and they don't seem to do them anymore, but any cheap expanded polypropylene should do.
Hi Ben can you tell me my threshold pace please my 5k is 18 37 and 10k is 18 25 and half if 1 27
If you use the website runfastcoach recommended in the video that will be able to help you :)
How much WU and CD would you usually have on a 45min threshold workout
2km easy either side is what I’d recommend
Is it normal that somedays my target HR for threshold runs will result in a slower pace than a previous threshold workout. Today I was nearly 9secs/km slower than last weeks threshold workout at the same heart rate. I thought i was supposed to be getting faster at the same heart rate 😢
Would you go up to an hour? Seems a little long for treshold as then it's a race?
I wouldn’t in training no. Usually 30/40mins is the sweet spot
I'm starting to get runners knee and it totally decimated my speed progress, I don't really know how long to wait to heal or if I should because I don't want to ruin my training. Are knees supposed to be sore after running? What should I do?
There is a stretching exercise which actually helps release the stress on your knees…I used to have that too, cant even get down the stairs 😂😂
Me too man.
I’ve not experienced this but the above advice sounds good. Sorry I can’t offer any advice
I've found increasing my cadence has been the biggest help for my average knees! I was always a long, slow strider but have since upped my cadence and rarely have issues now. Also make sure you invest in some decent shoes, there's no shoe too expensive if it means running nearly pain free imo
Aerobic engine, I tought easy long runs are to build your aerobic engine? Threshold is just under anaerobic I thought. It's a good training though.
ben how tall you are?
Nice egg making
Do you know how to help runners knee or front knee pain after running?
I’m afraid not sorry
Ok Thanks, Keep up the videos im really enjoying them!
For me, miracle cure was cycling, lifting up on pedals. Ie - opposite stress.
I tried the poached eggs the way you showed it in your video and it was a fail for me...maybe the water was too hot when I cracked the egg but the egg whites didn't stay together with the yoke... #EpicFail LOL
Damn that’s a healthy looking house plant.
That’s what I like to hear. He gets a spray 1 or 2 times a day 😂
Thank You! I'm 33M, started running at half June.
It seems i've been doing those training unwillingly. I like to feel tired after training (around 3x/week) - after checking it looks most of them were threshold (40-50mins).
My 5k on last parkrun was 21:48, so i entered that time into the calculator. One thing that that's keep me wondering - it says that 4.33 is my pace for the 10k race, but at the same time it's my CV pace. Is it possible to sustain that pace for 45mins?
What zone is threshold running?
Upper z3/4
@@BenIsRunning Out of curiosity, have you ever thought of setting your HR zones using LTHR instead of % of HRR? Not sure if you’ve done a VO2 Max Test but % of HRR has proven to be really inaccurate for me. I did parkrun yesterday and apparently spent 78% in Z5 which isn’t reasonable but re-calculating using the run as a field test for LTHR the new zones feel considerably more reasonable. Not sure if yours align better than they did for me?
This is advice for people already good at running. Useless for people trying to get good
I’d have disagree, I see threshold training as being beneficial for all abilities. If your new to running then starting with say 10mins at your threshold pace and slowly building it up week on week will have you running faster in no time
Does anyone else keep coming back to this video for the poached egg tutorial? 😅
Differently trying this poached egg method
It’s a game changer
@@BenIsRunning it actually bloody worked. You legend.