Threshold intervals: progressive or steady?

Doesn’t matter which option you pick coz you will invariably end up with

Option 3: x, …., x+10 or worse

I'd alternate between these 2 workouts on different weeks. Both have value. Do some 25-30 minute continuous tempos with a warm up and cool down (you can really get in a lot of mileage before the moderate running if you have mileage goals) too.

Yeah, I've got the continuous ones, too.

Mondays rotate between Threshold intervals, fartleks, and an easy speed session (Example: 12x200m @ mile pace, 200m rest).

Wednesdays rotate as follows: 40-70 mins aerobic threshold, 40-70 mins aerobic threshold, 20-25 mins threshold

Saturday long run

Fridays easy run, but if im feeling good I might add in some bursts or make it progressive

I think from an exercise physiology standpoint option 1 is correct but from a psychological coaching standpoint option 2 is better. I do everything progressive, like every single workout (minus the occasional blowup), but we’re not all the same, are we?

I personally prefer going slower to faster for threshold intervals, with tempos being steady

I like to practice holding pace and getting my proper threshold work in the first 70-80% of the workout, and then I like to attack the last few intervals.

So say like:

16-20x400m @1:12-1:14, but the last 2-3 I’ll do something like 70-65-60

or 8x1k @2:55-3:00 but I’ll go for 2:45 or so on the last 1-2

5-6 mile tempo @5:15-5:20 pace, with the last 800m-1 mile at 4:45-4:55 pace.

My philosophy behind that is that a race (800m-10k specifically) is always going to be anaerobic by the end, so why not practice getting to that point by the end of tempo/threshold workouts? It also helps you get a feel for what pace is above/under your threshold and what that change distinctly feels like.

I think either is more/less ok. It's easy to get carried away with the 2nd option & work them down too hard. I would rather see a progression from 4:00 to 3:50 than 4:00 to 3:30 if that makes sense. I think aiming for 3:50 for all of them makes the most sense. But I also like easing into workouts & keeping that practice when you go into a race. So maybe the first rep is more like 3:52-53 & then you rattle off a bunch of 3:50s.

Just do both on the same day and you can train like Jakob. Extend the rest to 1/3 of your work time for the full effect

Threshold intervals should be steady to get the best effect.🧙‍♂️

3@3:55, 3@3:50, 2-3@3:45

I mostly agree, but we are getting in the year in a lot of the US where it is hot and humid a lot of the time. Especially for a threshhold type workout, I think there is value to going by feel, not by time. Hopefully that goes without saying, but I remember running myself into the ground in college in order to keep my summer, 80 degree, 70 degree dewpoint tempo runs at the same pace as tempos from 50 degree spring days.

Your terminology is outdated, rethink. That was outdated 30 years ago.

Basically what you are describing is an organized fartlek session. Just run 3:45-3:50 and begin a km rep every 5’ Kerp it simple, pile up the work.

The point of the workout is to be ready to hit the pace from onset. Of course some reps may be a bit faster, but not because you are forcing it.

... to isolate

Most training questions posing the question "OR" should be rethought entirely.

Both have value.

So does an 8k continuous tempo.

So does an 8k progressive tempo.

So does 4x2k.

So does 2x4k.

So does 2/1/2/1/1.

Etc.

You should know what adaptation/effect you actually want from the workout, not some idea of which is "better."

steady (option 1) is the only threshold workout.

option 2 is not a threshold workout. you have 1 "T" pace, it is a very specific pace and if you run faster or slower you are not working the neccessary system.

that said, T work is all about feel. only you know the right "comfortably hard" pace. if you wanted to start at 3:52ish to see how you feel, or push to 3:48 for the rest if it feels too easy, that's different.

I don't think this is accurate. When my teammates and I do threshold 1k's we usually start around 3:18 and end at 3:05ish and heart rate and blood lactate levels remain the same throughout the whole time. When running threshold paces it's natural to progress, as your body adjusts throughout the course of the workout

Can someone give me a simple, reliable definition of "threshold" pace? I feel like the term is used in a very general way, but it's actually a specific concept. Would love some guidance here please :)

I used to use the McMillan calculator, and even subscribed to his site for a while. He gives you a range for threshold interval workout rather than a specific T pace which is one number a la Daniels. I always started at the slow end of the range and gradually went faster. For the last rep of whatever it was the rule is last one fast one, but you don't really want to race it.

Yes there is confusion, people using the term in different ways. Some people use 'threshold' to refer to a pace you could run for an hour. Others could be using 'threshold' as short for 'blood lactate threshold'.