Is threshold run every week too much?

No, he is dumb. Sorry, threshold/tempo training is the best bang-for-your-buck workout you can do if done properly. Over time they start to have some diminishing returns but it takes a lot longer for that to happen than any other workout. They can be done in some shape or form at any point of the season and all season long. Most programs have longer/slower tempos in the start of the year and transition to faster/shorter tempos known as these "threshold" runs that he details. Also, a lot of programs will do them at least every other week if not once a week or multiple times in a week depending on the time of the year.

For a runner that is trying to be competitive in the 5k or longer, these will take you further than any other workout.

I run a tempo each week. Ranges from 4-8 miles. Often chuck a hard mile / 400s on the back for a bit of pace. Never had a problem with these sessions burning me out, although I don't always enjoy the grind of them!

My tempos are run at around 90% of my max HR. There are good tempo pace predictors on the net that you can work off to ensure you're not running too hard.

Maybe worth alternatiing and splitting them in intervals if done very often (2x10' or 20', 4x1m instead of 4m etc, with a reasonably short jog recovery).

He doesn't know what hes talking about. A threshold run is slower than that, and is what most people think off as tempo run. Though, you should if financially able buy a small meter to test lactate to be sure you are doing treshold runs and threshold intervals (best way for long distance running to improve) sub 4.00 mmol lactate.

Tempo runs are an extremely important part of any good training program. You can do them pretty much all season long. They make you really strong and teach you how to hold a fast pace for a long time. You can definitely do them once a week without any burnout. But it is true that some people try to run them too fast and then its not really a tempo run. I just try to run 5-6km tempo at half marathon pace plus or minus a few seconds depending on how I feel that day.

robert678 wrote:

Tempo runs are an extremely important part of any good training program. You can do them pretty much all season long. They make you really strong and teach you how to hold a fast pace for a long time. You can definitely do them once a week without any burnout. But it is true that some people try to run them too fast and then its not really a tempo run. I just try to run 5-6km tempo at half marathon pace plus or minus a few seconds depending on how I feel that day.

Just wondering about why folks run these too fast. It seems the pro's would know exact pace and the mortals do not. My guess is likely that regular joes make the mistake of jumping to a tempo pace that is based on their goal and not thier current fitness. But I would love to hear others thoughts on this.

That's a great point. I've run enough tempo runs that by now I just know what effort to run and the pace/time of the tempo is what it is. The pace for me can vary as much as plus or minus 10-15 seconds depending on how I feel on the day, but after a few weeks I start to notice a trend or average which gives me a good idea of where my endurance and stamina are at.

If I remember correctly, malmo once said tempo runs should be done at somewhere between marathon and half marathon pace for 3-8 miles. And most seem to do it at 15k or even close to 10k pace for 4-6(!) miles.

...to do them about 1:00 slower than RP.

Tinman Says... wrote:

...to do them about 1:00 slower than RP.

What race distance? What threshold run distance?

NoobRacr wrote:

Tinman Says... wrote:

...to do them about 1:00 slower than RP.

What race distance? What threshold run distance?

Opps, 1:00 slower than 5K RP. Sorry.

What meter do you suggest? How accurate are these things?

Tinman Says... wrote:

NoobRacr wrote:

What race distance? What threshold run distance?

Opps, 1:00 slower than 5K RP. Sorry.

Thanks :)

Is it still a typo? I find it hard to believe one runs tempo at 5k + 1:00 pace which is slower than marathon pace.

For 5:30 5K pace, it is right at MP (6:30)

Sledge_hammer wrote:

Is it still a typo? I find it hard to believe one runs tempo at 5k + 1:00 pace which is slower than marathon pace.

George213 wrote:

If I remember correctly, malmo once said tempo runs should be done at somewhere between marathon and half marathon pace for 3-8 miles. And most seem to do it at 15k or even close to 10k pace for 4-6(!) miles.

I like Daniels chart in his 2nd Edition. For a 20 minute tempo he has you at 1 hour race pace, which is plenty of time at that intensity. For longer tempos he adjusts the pace appropriately which puts it in the same ballpark.

O P wrote:

For 5:30 5K pace, it is right at MP (6:30)

Sledge_hammer wrote:

Is it still a typo? I find it hard to believe one runs tempo at 5k + 1:00 pace which is slower than marathon pace.

That still seems super slow to me -- then again, maybe I do mine too fast

youth.in.revolt wrote:

O P wrote:

For 5:30 5K pace, it is right at MP (6:30)

M

That still seems super slow to me -- then again, maybe I do mine too fast

I think he means 5k PB + 1 minute pace. That is if your PB is 12:37 for 5k (lol) you run at a 13:37 pace for a tempo of 5k, and not per mile

Kid running after kipchoge wrote:

youth.in.revolt wrote:

That still seems super slow to me -- then again, maybe I do mine too fast

I think he means 5k PB + 1 minute pace. That is if your PB is 12:37 for 5k (lol) you run at a 13:37 pace for a tempo of 5k, and not per mile

Day 6: 14-15 miles including 40-45 minutes at ATR pace (about 1 minute per mile over 5k pace - adjust to weather, terrain, fatigue, etc.)

Tinman seems to have a tempo built within a long run.