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Why Pacing Is So Important

Why the 30-Minute Time Trial Is the Best Pace Predictor

How to Run a 30-Minute Time Trial

How to Make the Most of the Time Trial

Threshold runs are a powerful tool in your training toolkit, but running them at the right pace is what makes them so effective. Too slow and you never stress the right physiological system for improvement; too fast and you’ll wind up with reduced fitness gains and more fatigue.

“Threshold pace usually refers to the fastest pace you can sustain while keeping lactate production and clearance relatively balanced, often called your lactate threshold or anaerobic threshold pace,” explains Kaitlyn Baird , CSCS, the coordinator for running and metabolic services with the Hospital for Special Surgery in New York. There are actually two thresholds , lactate thresholds 1 and 2. LT1 (aerobic threshold) is when blood lactate rises above resting levels; LT2 (anaerobic threshold) is when it outpaces what your body can clear.…