Threshold Intervals Explained: Train at 10K Pace Without Blowing Up

Threshold intervals sit at the high end of threshold training — performed at or slightly above lactate threshold and often close to 10K race pace. In this episode of Run Faster with Coach Justin, you’ll learn: • What threshold intervals actually are • How they differ from tempo runs • Why they must be done as intervals • How long reps should last (3–8 minutes) • How much recovery to take (¼–⅕ of work duration) • The biggest pacing mistakes runners make At this intensity, lactate accumulation increases and acidity rises quickly — which is why precise execution matters. Threshold intervals improve your ability to buffer acidity, sustain race pace under fatigue, and raise your lactate threshold effectively. We also cover: • Time trials in training • Progression runs • Negative splits and pacing control If you’re training for a 5K, 10K, half marathon, or marathon, this workout can significantly elevate performance — when programmed correctly. Listen to parts 1 and 2 (Steady-State and Tempo) to understand the complete threshold training system. Subscribe for evidence-based coaching that helps you train smarter and run faster. Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to: Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email [email protected] Hosted on Acast. See acast.com/privacy for more information.