Should/How-do I reduce the time at threshold HRM?

Asked by: Sue Young

What is the 80/20 rule in running?

The 80/20 training rule, as identified by Dr Stephen Seiler, states that endurance athletes should do around eighty per cent of their training at a very easy intensity, with the remaining twenty per cent consisting of moderate or hard training.

How do you calculate threshold pace?

First, divide your time by the distance to obtain your average pace for that distance. Next, if you ran a 5K, multiply that average pace by 1.07. If you ran a 10K, multiply the average pace over the 10K by 1.01. For most people, the result will be a good approximation of your threshold pace.

What heart rate zone should I run a half marathon?

To work that out we can put your half marathon finish time into the 80/20 zone calculator. We can see that your half marathon pace (7:19) falls near the bottom of zone 3 (6:51 being the top). This makes sense, half marathon pace should be below the lactate threshold pace, which should be at the top of zone 3.

What should my heart rate be for easy runs?

Easy or long run = 65 – 75% Tempo run = 87 – 92% Interval repeats = 95 – 100% 5K race = 95 – 97%

What is a good time for 5K by age?

Average Intermediate 5k Times: Male

Is it OK to run in Zone 4?

Zone 4 is your “Race Pace” zone – this is where you have burning legs and lungs and you can’t keep the effort up for much more than an hour. And yes, you have to be pretty fit to keep this effort up for an hour, but by definition, your threshold is an effort you can manage for one hour.

How long should you train at threshold?

Again, your effort should be one that you could maintain for about an hour in a race. Although the ideal duration of a steady threshold run is 20 minutes, your running time can vary somewhat to accommodate a particular course.

How do I increase my threshold pace?

Interval running is a great way to increase your lactate threshold. With interval training, you repeatedly cover a set distance while running at your top speed, surpassing your lactate threshold, before taking a break to recover between runs. For example, you might choose to run 400 metres around a track at top speed.

How long can you maintain threshold pace?

20-40 minutes

Most runners can hold their lactate threshold pace for 20-40 minutes in training, depending on how fit they are and the exact pace they are running.

How hard should threshold?

A true threshold run shouldn’t feel really hard, that’s what racing is for. To ensure that you’re not overcooking your threshold runs, you can use these methods to monitor your intensity: The talk test: You should be able to say three or four word sentences but not more.

Which is faster tempo or threshold?

Tempo running involves running slightly slower than your threshold level, but for a longer distance than a threshold run. The aim is to get into a comfortable rhythm that you can sustain for a long distance.