The threshold or anaerobic threshold workout is essential to progress towards running races but often forgotten or mistaken as a long interval training. This workout is essentially done within the Anaerobic zone (80 to 90% of your maximum heart rate, or vVO2 max).
It helps to increase the lactate threshold. That means that you are going to be able to run faster for a longer time without creating lactate in the muscles, which you want to avoid in the workout, but in the race as well. Creating lactate makes your legs sore quickly and impossible to keep your pace. This is basically this burning feeling you might have during sprints and short intervals. The lactate is produced while your oxygen intake is lower than what your muscles need.
The pace during the training is going to be a little faster than your 10k race pace. This is a pace you might be able to keep for periods of 10 minutes or 20 minutes at once. For well trained runners it might be possible to last a little longer.
The anaerobic threshold workout should be added to your training plan as a weekly training, except the week before a race, while the work is already done and you just have to rest more to race at your best.
After my Fully vertical kilometer race in Switzerland. A typical effort while you flirt with lactate threshold.
Beginning in anaerobic threshold workout
This workout might be the hardest in running for many people. It involves high heart rate, heavy breathing and muscle fatigue.
And this is even harder for beginners. This is why you want to start easy, first not to get discouraged but also to get your body used to this type of workout.
To start, series of 1000 meters at 80 to 90% of your maximum heart rate. Do 3 for your first session and try to increase every week with one more until you reach around 8. Remember, if you feel that you are creating lactate, you are going too fast!
Anaerobic threshold workout for more advanced runners
If you are already used to this type of workout, doing regularly series of between 1 and 2 kilometers, you might want to increase the time of your intervals.
A very popular workout is 10 minutes "tempo" runs with one or 2 minutes rest between the series. Try only one series first and then increase weekly or monthly, depending on your feelings. Keep in mind that more than 3 series of 10 minutes is already really hard and if you are not trained enough, this could create too much fatigue and not be efficient.
You can also increase the series to 15 minutes and do 2 series for example.
Always remember to do a proper warm up of at least 20 minutes before this type of workout. And second advice, don't stretch right after your run or before. You will increase the risk of pulling a muscle and keep destroying muscle fiber instead of repairing it. Stretching should be done as far as possible from your workouts. I'll do a specific post on that topic
Keep up the training ans see you soon for another training post!
You may also want to look at these posts: https://steemit.com/health/@life2dot0/my-running-history-backgroung-for-future-training-talks
https://steemit.com/running/@life2dot0/train-for-your-first-10k
https://steemit.com/running/@life2dot0/winter-running-motivation
https://steemit.com/running/@life2dot0/runnint-tip-train-slower-to-race-faster
https://steemit.com/health/@life2dot0/stretching-the-proper-way-to-do-it