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Discussion: Threshold

in: Thumper; Thumper > 2015-12-03

Dec 3, 2015 2:54 PM # 
Footnotes:
Out of curiosity what %MHR (or %HRR) do you term threshold and tempo?
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Dec 3, 2015 10:24 PM # 
Thumper:
I try to run to feel and also it kind of depends on the duration (i.e is it a rep or duration) but tempo is closer to a race pace (10k or 10 mile) and threshold is comfortable but hard and a pace that can be maintained comfortably for the hour.

I try to stick to feel then analyse afterwards (but do glance occasionally to check I'm roughly on track.

These are the calculations I use and they tend to work for me:

% HRR HR Training zone Ideal pace (min/mil.)
60 126 Recovery 7-7.30
65 134 Easy (Long run ) 6.30-7
70 142 Easy 6-6.30
72.5 145 Steady 5.30-6
75 149 Marathon Pace 5.21 -5.30
80 157 Marathon Pace 5.21-5.30
83 162 ½ Marathon- Threshold 5.12
85 165 10 mile Tempo 5.07
87 168 10k Tempo 5.00
90 172.5 Anaerobic
Values as of 14/07/15

RHR 33 Max HR 188 HRR 155
Training zone Values BPM/ mins.secs
Recovery 126-133
Easy 134- 144
Steady 145- 148
Marathon pace 149-161
Half marathon threshold 162- 164
10 mile tempo 165-167
10k tempo 168-172.5
400m reps 64.6- 68.3
800m reps 2.15-2.21
1000m reps 2.52-2.59
Mile reps reps 4.42-4.52
Marathon Pace 5.29
Threshold (HM Pace) 5.12
Tempo(10mile) run pace 5.05
Tempo (10k) interval pace 4.55
5k pace (k/mile/lap 2.57/4.44/71
3k pace (k/lap) 2.48/67
Values as of 14/07/15
Dec 3, 2015 10:42 PM # 
Thumper:
Sorry just realised this table was geared around the Berlin marathon build up where I didn't do any threshold runs- but the long threshold runs I'm doing atm I'm hoping for a HR between 70 and 75 % HRR so top end of steady and bottom end of Marathon pace
Dec 4, 2015 7:25 AM # 
Footnotes:
Got it. And tempo is faster. I'm never sure how to read references to "threshold" is why I asked. I'm now adopting Strava's terminology where zone 3 is tempo and 4 threshold, which for me I set at 78%+ and 85%+ of MHR.
Dec 5, 2015 2:00 PM # 
CraigFishwick:
Yea I've done some threshold runs over the past few weeks and am doing it as per Jack Daniels which is
comfortably hard and can be maintained for an hour.

This discussion thread is closed.