Thresholds and Pace: Training log: April-May 2024.
This past month involved many threshold sessions to increase speed and pace per kilometre. It was a lot of fun. I incorporated a mix of 1 KM and 2 KM interval repeats at threshold (80-90% of max heart rate). These felt pretty brutal in the beginning, but became much easier over the month.
Threshold sessions also helped me with easier runs. My Zone 2 pace (60-70% of max heart rate) for slower runs increased significantly. I was able to run more kilometres at around a 5:00/KM pace at roughly a 130 BPM heart rate compared to 5:30ish/KM at 130 BPM without threshold sessions.
Both the faster and slower runs felt easier.
Here is a summary of this week’s training.
I ran roughly 116KM this week, with a lot more threshold sessions than normal. Most days involved double runs. I finished off the week with a 21 KM run at an easy pace. For the past month or so, I’ve done 3 threshold sessions per week or so, which has been the sweet spot for me.
This week, I slept more than previous weeks. I aimed for 7.5 hours per night. More sleep made a huge difference for recovery and training quality.
I maintained my resting heart rate around 38 BPM throughout the week. I try to maintain my resting heart rate below 40 BPM, my Zone 2 training rate below 130 BPM, and my threshold rate at around 155 BPM. I have difficulty exceeding 150 BPM, so anything above that is good for me.
I also had some good swims and weight training sessions, too.
The graphs below provide an overview of training volume, heart rate, and sleep.
My goal for next week is to run roughly 120 KM. I want to continue with 3 days of threshold sessions per week, with a mix of 1KM and 2KM interval repeats. I also want to do a longer slower run on the weekend.
By mid-summer, I want to be able to run at around 4:45/KM at 130 BPM.
Last thing. I have been doing lots of Zone 2 training for several years now. I want to provide some before and after data to show how much it has helped me improve my pace, increase volume safely, and increase my efficiency over time. I also want to provide some before and after data on the effect of threshold sessions. Stay tuned!
All views expressed in this blog are my own and do not constitute any form of medical, nutritional, physiotherapy, or other type of advice. They do not represent — and are not endorsed by — any academic institution.
