Continuing with this relatively demanding Threshold Thursday phase, this Thursday we return back to the "Stewartfield Loop" (usual warm-up via Lidl, West Mains Rd and the lane parallel to Stewartfield Rd). The reps are once again 4 x 6 minutes at threshold with a 2 minute jog recovery in a clockwise direction around the loop.
As a reminder, threshold is a very controlled level of effort rather than a pace. The effort should remain constant (i.e. constant heart rate and rate of breathing) whereas the pace will vary depending on hills and wind. The effort is the effort that could be maintained for approximately 1 hour in a race, and after a few minutes into each rep, it should only be possible to say two or three words. If you can hold a conversation, you are not going fast enough!! This sort of training session gradually pushes the transition from aerobic to anaerobic to a faster pace meaning that sustainable race pace increases (over any of the distances we race over from 3k to marathon).
Alan
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